12/30/15

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 10 Rep Max Deadlift (Tap & Go)

Then……

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
10 Overhead Walking Lunges Holding Plate (45/25) (25/10) (No Weight)
10 Hand Release Push Ups (Feet On Plate, Thighs Cannot Touch Ground) (Normal Hand Release Push Ups) (from Knees)
45 Double Unders (20 DU’s) (90 Singles)

December “COOL” Board

***Make some goals for yourself for December

–  Shelley – 105# Snatch
–  Jeff E. – 205# Snatch
–  Craig – 140# Snatch
–  Emily – 130# Snatch
–  Jeffrey – 185# Snatch
–  Shawn – 150# Snatch
–  Andrew J. – 175# Snatch
–  Jim M. – 205# Snatch
–  Jake – 125# Snatch
–  Sean B. – 215# Snatch
–  Kathleen – 110# Snatch
–  Jeffrey – 315# Pause Back Squat
–  Jess – 90# Squat Snatch
–  Andrew J. – 287.5# Front Squat
–  Jess – Strict Muscle Up!!
–  Kelsey – 1st Rope Climb
–  Kathleen – 1st Rope Climb
–  Sean B. – 285# Hang Power Clean
–  Wes – 215# Hang Power Clean
–  Andrew J. – 255# Hang Power Clean
–  Shelly – Legless Rope Climb
–  Justin E. – 1st Bar Muscle Up
–  Mark Ma. – 215# Hang Power Clean
–  Jim N. – 175# Hang Power Clean
–  Shawn – 200# Hang Power Clean
–  Jim M. – 250# Hang Power Clean
–  Pete – 185# Hang Power Clean
–  Jenny – 120# Hang Power Clean
–  Jodi P. – 100# Hang Power Clean
–  Amy – 100# Hang Power Clean
–  Kristine – 150#Hang Power Clean
–  Tyler – 200# Hang Power Clean
–  Megan – 145# Hang Power Clean
–  JoJack – 290# Hang Power Clean
–  Mike F. – 190# Hang Power Clean
–  Dustin – 1st Rope Climb
–  Chrissi – 100# Snatch
–  Scott – 115# Snatch
–  Mike H. – 215# Pause Front Squat
–  Chrissi – 145# Split Jerk
–  Kati N. – 200# Front Squat
–  Jeff E. – 245# Bench Press
–  Emily – 70# DBell Snatch
–  Jaime – 85# DBell Snatch
–  Allyson – 1st Bar Muscle Up!
–  Scott – 1st Bar Muscle Up!
–  Mike H. – 150# Snatch
–  Cory – 300# Bench Press
–  Kati N. – 105# Snatch
–  Pete – 130# Snatch
–  Dana – 115# Snatch
–  Joe R. – 155# Snatch
–  Chrissi – 105# Snatch
–  Shelly – 130# Split Jerk
–  Joe R. – 215# Split Jerk
–  Ben – 215# Split Jerk
–  Tyler – 175# Front Squat
–  Angie M. – 170# Split Jerk
–  Tempestt – 130# Clean & Jerk
–  Jon – 300# Split Jerk
–  Leann – Isabel As Rx’ed
–  Shelley – Isabel As Rx’ed 

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