7/14/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 1 Rep Max Split Jerk

Then……….

Black/Blue/Grey WODs

For Time:
50 Double Unders (25 Double Unders) (100 Singles)
40 KB Swings (70/53) (53/35) (35/26) (26/18)
30 Shoulders-to-Overhead (165/105) (115/75) (75/45)
20 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)
10 Handstand Push Ups (5 Wall Walks, Hands within 2 Feet of Wall) (10 Feet on Box)

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!
–  Mindy – 185# Power Clean
–  Mindy – 1st Muscle Up!!!

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