6/17/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 3 Rep Max Weighted Ring Dip OR work down in bands OR Weighted Push Ups

Then………

Black/Blue/Grey WODs

For Time:
10 Muscle-Ups (10 Pull-Ups AND 10 Ring Dips) (with Bands)
60 Double Unders (30 Double Unders) (120 Singles)
20 Box Jump Overs (30/24) (24/20) (20/12)
160 Feet Overhead Walking Lunges (45/25) (25/10) (No Weight)
20 Box Jump Overs (30/24) (24/20) (20/12)
60 Double Unders (30 Double Unders) (120 Singles)
10 Muscle-Ups (10 Pull-Ups AND 10 Ring Dips) (with Bands)

June “COOL” Board

***Make some goals for yourself for June

–  Megan – 1st Rope Climb
–  Andrea – 1st Rope Climb
–  Michelle – 1st Rope Climb
–  Megan F. – 165# Front Squat
–  Eddie – 225# Front Squat
–  Shelly – 45 C2B Pull Ups in WOD
–  Stephanie –  45 Pull Ups in WOD
–  Brad – 305# Front Squat
–  Steve B. – 290# Front Squat
–  Jordanne – 205# Front Squat
–  JoJack – Deadlift 500# x 3
–  Michelle – Deadlift 175# x 3
–  Chrissi – 255# Deadlift
–  Kati – Deadlift 250# x 3
–  Pete – Deadlift 300# x 3
–  Claire – Deadlift 215# x 3
–  Brad – 170# Snatch
–  Wes – 1st Bar Muscle Up!
–  Bob – 1st Bar Muscle Up!
–  Jacque – 120# Clean & Jerk
–  Morgan – 150# Clean & Jerk