9/22/15

*RESERVE YOUR SPOT TODAY’S CLASS 

Work up to 3 Rep Max of the Following Complex:
Hang Power Snatch + Overhead Squat

Then……

Black/Blue/Grey WODs

For Time:
21 – 15 – 9
KB Swings (70/53) (53/35) (35/26) (26/18)
Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)
Hand Release Push Ups (Feet on Plate, Hips Cannot Touch Ground) (Normal Hand Release PU’s) (from Knees)

September “COOL” Board

***Make some goals for yourself for September

–  Rachelle – 140# Clean
–  J.P. – 315# Clean & Jerk
–  Dan – 135# Overhead Squat
–  Chris – 1st Bar Muscle Up!
–  Heidi – 1st Bar Muscle Up!
–  Shelly – 225# Deadlift
–  Angie M. – 50 Consecutive Double Unders

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