Coach Wendy crushed it down in Miami at Wodapalooza this weekend and picked up a few more PR’s along the way!
1) Weightlifting
Squat: Establish a 15rm, 2×15@-10%
2) Metcon
9:00 Min AMRAP
“Framanda”
21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups
*After finishing the round of 9/5, begin the workout again and get as far as possible.
Scale:
Muscle ups to1 C2B/ 1Dip = 1 MU
Or
1 Pull Up/1 dip
Athletes may perform all pull ups before moving on to dips