12/30/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 5 Rep Max Strict Shoulder Press (from the rack)

Then……..

Black/Blue/Grey WODs

“Death by 10 meter sprints” every 30 seconds
Run 10 meters in 1st 30 seconds
Run 20 meters in 2nd 30 seconds
Run 30 meters in 3rd 30 seconds
Continue to increase distance until you fail to complete in 30 seconds

December “COOL” Board

***Make some goals for yourself for December

–  Jordanne – 275# Back Squat
–  Eric – 50 Consecutive Double Unders
–  Chrissi – 1st Ring Dip
–  Brooke – 1st Pull Up!
–  1st Rope Climb!
–  Shawn – 1st Rope Climb!
–  Pete – 15 Consecutive Double Unders
–  Walt – 105# Squat Snatch
–  Tony – 215# Snatch
–  J.V. – 325# Back Squat
–  Mark M. – 215# Squat Clean x 2

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2 Responses to 12/30/14

  1. Abbie says:

    9+9

    Really wanted 10. Accidentally did an extra 10 meters on the 6th round (oops). Might try again tomorrow!

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