12/7/12

Black/Blue/Grey WODs

For time:
Overhead squat, 30 reps (95/65) (65/45) (45/35)
7 Muscle-ups (3 x Pull Ups & Dips) (with Bands)
Overhead squat, 20 reps (95/65) (65/45) (45/35)
5 Muscle-ups (3 x Pull Ups & Dips) (with Bands)

Post times to comments.

December “COOL” Board

***Make some goals for yourself for December

–  Patrick – Butterfly Pull Ups!
–  Brandon – Bar Muscle Up!
–  Mindy – 155# C&J
–  Brandie – 165 Power Clean
–  Patrick – 100 Pull Ups in 8:22 (‘lil freak)
–  Jeff – Bar Muscle Up!
–  Leann – 125# Power Clean

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