9/30/15

*RESERVE YOUR SPOT TODAY’S CLASS

Optional: Find a Max Deficit for 3 Strict Handstand Push Ups OR work down in ab-mats under head

Then……..

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
10 Strict Pull-Ups (Strict with Bands) (Ring Rows)
10 WallBalls (20/14) (14/10) (10/6)
10 Box Jumps (30/24) (24/20) (20/12) (12/8)

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
–  Angie M. – 210# Back Squat
–  Angie M. – 265# Deadlift
–  Laura – 275# Deadlift
–  Emily – 103 Consecutive Double Unders

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