9/28/15

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 5 Rep Max Hang Power Clean

Then…….

Black/Blue/Grey WODs

3 Rounds For Time of:
10 Deadlifts (275/185) (225/155) (185/125) (135/95) (95/65)
15 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

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
–  Jodi – 1st Rope Climb
–  Claire – 1st Bar Muscle Up!
–  Chrissi – 165# Front Squat
–  Kevin P. – 295# Front Squat
–  Pete – 260# Front Squat
–  Laura – 180# Front Squat
–  Angie P. – 160# Front Squat
–  Wes – 265# Front Squat
–  Adora – 145# Front Squat
–  Sam C. – 285# Front Squat
–  Shawn – 240# Front Squat
–  Adam M. – 250#Front Squat
–  Angie M. – 185# Front Squat
–  Rachelle – 195# Front Squat
–  Jodi – 115# Front Squat
–  Alex – 230# Front Squat

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