140311 ~ Coach Ade Get's Her Muscle Up!!

Congratulations to Coach Ade on her 1st and 2nd Muscle Up!  This comes after a tonne of hard work and perseverance!! Let this accomplishment be a lesson to us all...if you want something...first put in the work.....never give up.....and GO GET IT!! 

Conditioning 1:

7 rounds of:

1:00 ME Wall Balls (20/14#)
0:30 ME Squat Clean & Push Jerk 135/95# (Rounds 1-3) – 155/105# (Rounds 4&5) – 185/120# (Rounds 6&7)
0:30 Rest (use this time to change weights between rounds)

Rest 5 min

then...

Conditioning 2:

Complete For Time

10-9-8-7-6-5-4-3-2-1

T2B

1-2-3-4-5-6-7-8-9-10

HSPU

Cash Out:

3 Rounds

5 Candlesticks

25 Russian Twists

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