*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
+