WOD – March 16, 2015

Congratulations to Gary and Tino who got their first muscle ups last week!  We also had tons of PRs during 15.3.  Suzie did 7 muscle ups and Thomas 10 muscle ups, more than they had ever done in their whole life!  Reahana, Frankie, Johnny, and Travis also PRd on their muscle ups!  Make sure and submit your scores to before 5pm today!

Work Out of the Day


Front Squat 3-3-3-3-3 (3 secondpause)


110831 Mainsite WOD

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Post loads and reps to beyond the white board.

(Thanks to Sarah Viets Photography for the awesome pics!)



Row for calories

1 minute rest

Jumping Lunges

1 minute rest

Kb swings, 53/35lbs

1 minute rest


1 minute rest

Box jumps, 20/12″

Post total reps to beyond the whiteboard.


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