Black/Blue/Grey WODs
“Elizabeth”
For Time:
21 – 15 – 9
Power Cleans (135/95) (95/65) (65/46)
Ring Dips (with Bands) (Hands on Side of Box)
OR
5 Rounds For Time of:
5 Power Cleans (185/125) (135/95) (95/65)
5 Bench Press (185/105) (135/75) (95/55)
December “COOL” Board
***Make some goals for yourself for December
– Angie – 30 Consecutive Double Unders
– Steve H. – 1st Bar Muscle Ups
– Brad H. – 220# Power Clean
– Jon – 245# Split Jerk
– Mark M. – Deadlift 400# x 3
– Nate – Clean & Jerk 290#
– Jodi – 110# Clean
– Jon – 275# Squat Clean
– Howard – 150# Clean
– Meredith – Handstand
– Eddie – 144 pistols in a workout
– Aaron W. – 250# Clean
– Jeremy – 235# Split Jerk
– Mark M. – Deadlift 450#
– Sam – 1st Bar Muscle Up!
A great and touching story about Nate and Laura Yoho on the 1 month birthday of their daughter. http://www.desmoinesregister.com/article/20131219/NEWS/312190130/A-special-delivery-Love-after-tragedy-brings-baby-into-world
Let’s all work out extra hard today in memory of Laura and in support of Nate and Caralyn.
Sunday class:
Please check the 515 website or Facebook page tomorrow for an update on class. If we get snow as expected, I’ll post something by 9:00am if class is cancelled. Thanks and be safe!
Sunday class today will be cancelled due to weather. Enjoy your Sunday 🙂 Normal classes tomorrow.