July 30th, 2010 
John Mike K. got his first muscle up, did a second one for the camera and then proceeded to do 7 – 8 more. “Once you got it, you got it.” -Mike K.
Anthony shows some serious mid-line stability strength!
‘PVC Fran’
Thrusters (PVC)
Pullups
21-15-9
Compare these to your Fran times on Monday and ask yourself if the intensity was the same? Some food for thought, Mac did this one with 95#…
| Lori | RR 4:33 | Alissa | 4:52 | Chris L. | 3:55 | ||
| Shari | RR 4:13 | Lee | 4:51 | Travis | 3:53 | ||
| Freddy | 9:00 | Janel | 4:48 | Sonya | 3:53 | ||
| Jeff W. | 7:56 | Laura D. | 4:48 | Elisabeth | 3:50 | ||
| Andrew | 7:10 | Owen | 4:40 | Jesse | 3:45 | ||
| Megan S. | 6:12 | David Ke. | 4:39 | Ashley | 3:38 | ||
| Tom H. | 6:06 | Cammie | 4:39 | Kelly | 3:31 | ||
| Leila | 5:49 | Joaquin | 4:28 | Carlos | 3:26 | ||
| Tabitha | 5:45 | Nick M. | 4:23 | Melanie | 3:26 | ||
| Trupti | 5:36 | Mitch | 4:19 | Jason W. | 3:22 | ||
| Sarah M. | 5:33 | Alison | 4:17 | Jack | 3:19 | ||
| Elisha | 5:32 | Fran | 4:17 | Justin G. | 3:18 | ||
| Joe B. | 5:30 | Michele | 4:14 | Avi | 3:15 | ||
| Robbie | 5:28 | Sam B. | 4:13 | Diana | 3:01 | ||
| Robert D. | 5:18 | Liz J. | 4:11 | Mac | 2:59 | ||
| Robert Sab. | 5:18 | Erika | 4:11 | Laura S. | 2:57 | ||
| Danny S. | 5:07 | Colin | 4:11 | Mike K. | 2:56 | ||
| Steven V. | 5:03 | Jimmy | 4:06 | Susie | 2:40 | ||
| Kathryn | 5:01 | Ben C. | 4:05 | Meagan | 2:26 | ||
| Clint | 4:57 | Ryan S. | 4:04 | David U. | 2:13 | ||
| Ryan Se. | 4:55 | Veronica | 4:03 | Yogi | 2:12 | ||
| Valerie | 4:55 | Belinda | 3:56 | Tim F. | 2:12 |
“Harkey”
50/200 Double unders/ Singles
50 Situps
Run 800m
3 Rounds
| Sonya | 25:22 Row | Freddy | 32:36:00 | Ryan Se. | 26:10:00 | ||
| Megan S. | 39:41:00 | Ryan S. | 32:12:00 | Jack | 26:03:00 | ||
| Lori | 39:22:00 | Valerie | 31:51:00 | David Ke. | 23:15:00 | ||
| Joe B. | 38:38:00 | Leila | 31:19:00 | Jimmy | 22:48:00 | ||
| Carlos | 38:34:00 | Clint | 30:32:00 | Sarah M. | 22:48:00 | ||
| Ashley | 37:51:00 | Ben C. | 30:28:00 | Mac | 36:18 DU | ||
| Kathryn | 37:48:00 | Nick M. | 29:11:00 | Travis | 33:58 DU | ||
| Robbie | 36:33:00 | Avi | 29:07:00 | Alissa | 31:43 DU | ||
| Sam B. | 35:05:00 | Alison | 28:57:00 | Veronica | 31:19 DU | ||
| Jeff W. | 34:25:00 | Shari | 28:56:00 | Laura S. | 31:13 DU | ||
| Laura D. | 33:59:00 | Tabitha | 28:52:00 | Mike K. | 27:28 DU | ||
| Belinda | 33:57:00 | Fran | 28:50:00 | Meagan | 26:42 DU | ||
| Colin | 33:32:00 | Diana | 28:30:00 | Michele | 26:10 DU | ||
| Joaquin | 33:31:00 | Janel | 28:20:00 | Jason W. | 25:44 DU | ||
| Kelly | 33:24:00 | Mitch | 28:14:00 | Susie | 25:04 DU | ||
| Cammie | 33:23:00 | Lee | 27:44:00 | Elisabeth | 23:19 DU | ||
| Steven V. | 33:22:00 | Liz J. | 27:30:00 | Robert Sab. | 23:14 DU | ||
| Danny S. | 33:22:00 | Robert D. | 27:23:00 | Melanie | 22:50 DU | ||
| Erika | 33:18:00 | Trupti | 27:02:00 | Yogi | 21:28 DU | ||
| Jesse | 33:02:00 | Elisha | 26:23:00 | David U. | 21:27 DU | ||
| Owen | 32:46:00 | Andrew | 26:18:00 | Justin G. | 20:52 DU | ||
| Tom H. | 32:40:00 | Chris L. | 26:11:00 | Tim F. | 19:40 DU |
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Mike’s next challenge is the muscle up with chains and a weighted vest on.
Congrats Mike, that was awesome.
Thanks Justin you are getting yours this week I can see the future now from on top the rings.