12/31/13

Find a 2 Rep Max Overhead Squat
buy a essay online
Then………

Black/Blue/Grey WODs

For Time:

75 Double Unders (35 Double Unders) (150 Singles)
Then
12 – 9 – 6 Rounds of
Deadlift (275/185) (225/145) (185/115) (135/85)
KB Swings (70/53) (53/35) (35/26)
Burpees-Over-Bar
Then
75 Double Unders (35 Double Unders) (150 Singles)

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!
–  Lisa – 1st Rope Climb
–  Mark M. – 205# Split Jerk
–  J.P. – 305# Split Jerk

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