Black/Blue/Grey WODs
The “Everyone Can Thank Sheila” WOD
3 Rounds For Time of:
60 Feet Overhead Walking Lunges (45/25) (25/10) (No Weight)
30 GHD Sit-Ups (1/2 Ab-Mat) (Ab-Mat Sit-Ups)
60 Feet Overhead Walking Lunges (45/25) (25/10) (No Weight)
20 KB Swings (70/53) (53/35) (35/26)
60 Feet Overhead Walking Lunges (45/25) (25/10) (No Weight)
10 Ring OR Bar Muscle Ups (20 Pull-Ups) (with Bands)
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!college research paper help
– Luke – 1st Rope Climb