I am not sure if all of you noticed, but today two totally awesome people (Matt and my mom) helped me clean the gym. They turned what would have taken me six hours by myself into a quick two hour job! I really appreciate your help. Thank you again!
 
Also I want to let express how EXCITED I was today when I placed an Rx next to three peoples names!!! This is the first time in 1 year and 5 months that I have programmed muscle ups into a WOD and you guys were actually able to do them. I want to give a big shout out to Matt Meadows, Ben Gill, and Jared Nizich!!! Keep up the hard work boys! 🙂
There are a few of you out there who are very close to getting your muscle up. Keep working those ring dips and the “transition” on the low rings. I will be available this Saturday around 9:15am if you guys want to come in early and work on your muscle up….
 
-Red
 
WOD
Dynamic Dead-lifting
(with the bands)
2-2-2-2-2-2-2-2
50%-60% of your 1 RM
 
Time permitted WOD:
Team Tire Flip and Hammer Strike