11/10/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 3 Rep Max Bench Press OR Weighted Ring Dip (Down in Bands) OR Weighted Push Up

Then……..

Black/Blue/Grey WODs 

5 Rounds For Time of:
5 Muscle Ups (Chest-to-Bar Pull-Ups AND Ring Dips) (with Bands) (Ring Rows, Hands on Box)
5 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)

November “COOL” Board

***Make some goals for yourself for November

–  Aaron – 425# Deadlift
–  Raj – 385# Deadlift
–  Sam – 485# Deadlift
–  Jess – 285# Deadlift
–  Jon – 89 Consecutive Double Unders
–  Curtis – 425# Deadlift
–  Andrew J. – 425# Deadlift
–  Claire – 225# Deadlift
–  Tony – 525# Deadlift
–  Kasey – 1st Bar Muscle Up!!
–  Kady – 170# Snatch
–  Jon – 295# Squat Clean
–  Shelly – 125# Squat Clean
–  Abbie – 140# Squat Clean
–  Angie P. – 140# Squat Clean

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