In case you missed the newsletter, Alex is the latest Sweat Shop member to enter the muscle up club.  He also added 15 pounds to his 5RM on Front Squats from 285, to 300lbs, earlier this afternoon.

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Friday’s WOD:

“Kelly”

5 Rounds

403m Run
30 Box Jumps
30 Wall Balls

results:

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Saturday’s WOD:

As many rounds as possible in 20 minutes:

5 Deadlifts
3 Muscle Ups (or substitute 6 ring rows and 6 ring dips)
7 Burpees

results:

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