### Attention all MPCF members: Friday, 23 August 2013,

### we will be having a “Bring a Friend” WOD. Start asking your friends!

### Deadlift

5-4-3-2-1-1-1-1

(20 minute cap)

*…rest 5 minutes, then…*

**“Chips and Salsa”**

10 Muscle-ups

25 Wall-Ball Push-ups

40 Calories Rowed

20 Double Kettlebell Thrusters (53/35)

40 Slammers (12/8)

25 Bar-over-Burpees

10 Deadlifts (275/183)

For Time

Post max load and time to comments

315 DL. Not PR

19:40 RX

315# dead lift PR

19:35

red band mu

45# kb thrusters

245# dl

275# PR

17:13

45# KB thrusters

225 DL

163# PR

15:52? MOD

Ring Dip w/band \PLU

20# KB thrusters

123# DL

275# PR

19:12

45# KB thrusters

225# DL

also Mod w/ PLU and box dips

275# 1st time so PR

15:30

Rx MU

35# KB

225# DL

215# 1 rep max

I cant remember my time, it was like 17-18 minutes?

35# KBT

175# DL, then 155#

305# DL

17:16

Master’s weight but full reps

Mod – band on MU’s

DL: 465

25 lb PR!!!

WOD:

12:48 Rx

Congrats to all the PR’s today!!!

305 lbs

18:30 Mod MU 245 lbs

210 deadlift. 2 lb pr. Yes I should be able to dl more. This lift and I are at odds with one another.

18:something WOD time. Did ring MU

Mod 168 dl weight.

Great WOD. Love those kb thrusters. Yeehaw!

240# DL no pr

20:00 exactly on the second part. Did all 10 MU but it took forever half on the rings and half on the bar.

1st 1 rep max dead lift. 275#

WOD – 167 capped

Stayed a couple minutes extra to finish the workout

PR: 213# DL

20 minute WOD mod minus 10 burpees

WOD dl 150#