Monday, 28 June 2021

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!

Family and friends are welcome to join or cheer you on!

There will only be one class time on Monday, July 5th. 



Complete as many rounds and reps as possible in 15-minutes of:

3 Bar muscle-ups

9 Shoulder-to-overhead* (125/83)

15 Box jumps (24/20″)


For score

*use of racks is allowed



Overhead squat

11 @ 35% of 1-rm

9 @ 45%

11 @ 55%

9 @ 65%

11 @ 75%


For quality



Post results and experiences to comments


  1. Henry Smith says


  2. Wade Bietz says

    157 rx, , winded, and ugly muscle ups half way through

  3. White Ape says

    190 Rx
    Good WOD. Focused on connecting all MU’s each round, and was successful! Next push the speed a little more on the box jumps if leg feel good.

  4. Michelle Milstead says

    189 Scaled

    Band assisted ring dips and one passive foot pull up on 30″ box. 43# shoulder to overhead. 20″ box jumps (a few times I had to use the 24″ box and did step ups).

    Worked up to 75% 1RM (52#) for overhead squat. My form was good until 75%…trust your heels!

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