Dominic and Vicky bring the pain to dips and pulls at Monday's 6pm WODThree rounds for timeOverhead Plate Walk m45/f25lb 50 metersRun 200 meters50 Sit UpsRun 200 meters25 Overhead Squats m45/f25lb plateRun 200 meters25 Knees to ElbowsRun 200 metersPost time to comments.

Back Squat5-5-5-5-5Post load to comments.

Joseph muscles up while our guest Kevin encourages, Dan coaches and Karina pulls up.30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips.If you do not have pull ups do rows. Finish with handstand practice.

"Kelly" Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ballPost time to comments

21-15-9Renegade Man Makers Lunge (2 count)Handstand Push UpPost time to comments.

"Nicole" Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-ups Post number of pull-ups completed for each round to comments.

"Elizabeth" 21-15-9 reps of:Clean 135 poundsRing dips Post time to comments.What is a Clean? Click HERE to go see

Thruster 1-1-1-1-1-1-1 reps Post loads to comments.For those not proficient with this lift, you will learn the thruster and then apply it to a non-max-lift WOD.Here is a LINK to the CrossFit main page for a good demo of the thruster.