12/20/13

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!