Black WOD
For Time:
Run or Row 1600 meters
Rest 3 minutes
Run or Row 1200 meters
Rest 2 minutes
Run or Row 800 meters
Rest 1 minute
Run or Row 400 meters
Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = 20:56.
Post times to comments.
Blue WOD
For Time:
Run or Row 800 meters
Rest 3 minutes
Run or Row 600 meters
Rest 2 minutes
Run or Row 400 meters
Rest 1 minute
Run or Row 200 meters
DECEMBER “COOL†BOARD:
– Erica Stone: Â First Kipping Pull-Up without a Band
- Shelley Noyce:  Double digit max DUs(15)
– Lindsay Noyce: Â Two consecutive Muscle Ups
– Brian Maro: Â Muscle Up with 15 lb. vest
– Brian Maro:  15 Consecutive Butterfly PU’s
– Laura Mastin: Â 1st Strict Pull-Up
– Tara Krueger: Â 1 Rope Climb
– Joanie Houston: Â Double Digit Pull-Ups (10 consecutive)
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