7/9/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 2 Rep Max Weighted Pull-Up OR Work

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your way down in bands OR Work on Kipping

Then……….

Black/Blue/Grey WODs

As Many Rounds As Possible in 12 Minutes of:
40 Feet Handstand Walk (20 Handstand Marches) (80 Feet Bear Crawl)
40 Double Unders (20 Double Unders) (80 Singles)
40 Feet Walking Lunges, with KB (70/53) (53/35) (35/26) (26/18)

July “COOL” Board

***Make some goals for yourself for July

– Kady – 245# Back Squat
– Craig – 200# Bench Press
– Melissa – 1st Rope Climb
– Shelley – 175# Back Squat
– Jordanne – 245# Back Squat
– JoAnn – 60# Snatch
– Sam – 435# Deadlift
– Abbie – 70 Pull Ups in WOD
– Afton – 1st Rope Climb
– Kady – 205# Front Squat
– J.V. – 270# Front Squat
– Wes – Completed 30 Muscle Ups
– Jordanne – 215# x 2 Front Squat
– Chrissi – 49 Pull Ups in WOD
– Walt – 1st Bar Muscle Up!
– Adam S. – 1st Bar Muscle Up!
– Annette – 1st Bar Muscle Up!
– Angie – 1st Kipping Pull Up!

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8 Responses to 7/9/14

  1. Angie P says:

    First kipping pull-up without bands today!!! Thanks to Mark and Kady for confirming that I was getting over the bar each time! 🙂 First summer goal achieved!

  2. Jaime says:

    2 rep weighted pullup: 58#
    AMRAP- 6 rounds + 40 doubleunders

    SO many cool accomplishments today from everyone…it’s a good day 😉

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