9/23/15

*RESERVE YOUR SPOT TODAY’S CLASS 

Complete Any or All Today

Black/Blue/Grey WODs

1) Find a 15 Rep Max Bench Press
*Warm up and then guess a weight you can do about 15 times and go for max reps

2)
5 Rounds For Time of:
1 Legless Rope Climb
5 Handstand Push Ups (Hands on Parallettes or DBells)

3)  Death by 10m Sprints Every 30 Seconds
*30 Seconds to Complete 1 10m Sprint and then Rest
*30 Seconds to Complete 2 10m Sprints
*30 Seconds to Complete 3 10m Sprints

*Continue until you fail to complete given sprints in 30 seconds

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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