Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Dave Lipson 215lbs, James Hobart 163lbs, Austin Malleolo 163lbs, Lindsey Valenzuela 140lbs, Katie Hogan 137lbs, Kristan Clever 135lbs, Rebecca Voigt 117lbs, Michelle Kinney 115lbs.
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Hang power clean 1-1-1-1-1-1-1-1-1-1 reps
THEN…
Black WOD
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Laurie Galassi 7 rounds + 22sec squat, Danielle Edmundson 7 + 19sec squat, Kevin Montoya 6 rounds + 10sec L-sit, Kristan Clever 6 rounds (freestanding HS), Jason Ackerman 6 rounds, Austin Malleolo 5 rounds + 22sec chin-over, Rebecca Voigt 5 rounds + squat (freestanding HS), Heather Bergeron 5 rounds + 10sec squat, Katie Hogan 5 rounds + HS, Mel Ockerby 4 rounds + 15sec chin-over (freestanding HS).
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Blue WOD
Complete as many rounds as possible in 20 minutes of:
30 second Feet on Box
30 second Squat hold
30 second Knees up hold
30 second Chin over bar hold (w band)
DECEMBER “COOL†BOARD:
– Erica Stone: Â First Kipping Pull-Up without a Band
– Shelley Noyce:Â Â Double digit max DUs (12)
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