12/17/12

Five rounds for time of:

5 Back squats
10 GHD sit-ups (Ab-Mat Sit-Ups)

Tanya Wagner 3:51 at 175 lbs, Josh Wagner 4:04 at 275 lbs.
Post time and loads to comments.

Or……..

Jen’s Birthday WOD

5 Rounds For Time of:
12 Weighted Push Ups (25/15) (No Weight) (from Knees)
17 Weighted Sit-Ups (25/15) (No Weight)
40 Overhead Walking Lunges (25/15) (No Weight)

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# Clean
–  Beth – 125# Clean
–  Van – Bar Muscle Up!
–  Lindsay – 180# Back Squat
–  Brandie – 70# Dbell Snatch
–  Tiffany – Handstand
–  Claire – 105# Power Clean (+ sweet mixtape)
–  Danielle – Grace in 6:15
–  Danielle – Kipping Handstand Push Up
–  Josh – Bar Muscle Up!
–  Cory – Bar Muscle Up!
–  Trish – 1st Rope Climb!
–  Loree – 15 Rope Climbs in WOD
–  Michelle – 300# Deadlift
–  Lucy – 1st Rope Climb!

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