12/13/11

Black/Blue/Grey WODs

Three rounds for time of:
Dumbbell squat snatch, 15 reps, right arm (35/25) (25/15) (15/10)
15 GHD sit-ups (Ab-Mat Sit-Ups)
Dumbbell squat snatch, 15 reps, left arm (35/25) (25/15) (15/10)
15 Toes to bar (Hanging Knee Raises) (Leg Raises)

Kristan Clever 9:48, Rebecca Voigt 11:15, Lindsey Valenzuela 11:21.
Post time to comments.

December “Cool” Board

***Make some goals for yourself for December

–  Annette – 1st Rope Climb!
–  Janet – C&J 75#
–  Meghan – C&J 110#
–  Annette – C&J 105#
–  Ash – C&J 225#
–  Ben – C&J 245#
–  Jim – C&J 170#
–  Bob – C&J 170#
–  Mike F. – 1st Muscle Up!!!
–  RossBoss – 265# C&J
–  Fred – 195# C&J

–  Travis – 12 Consecutive Muscle Ups
–  Janet – Consecutive Pull Ups

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