4/12/16

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 1 Rep Max Snatch with 2 second pause below the knee

Then…….

Black/Blue/Grey WODs

“Regional WOD 11.4”

*25 Minute Time Cap

For Time:
100 Pull-Ups (with Bands) (Ring Rows)
100 KB Swings (53/35) (35/26) (26/18)
100 Double Unders (200 Singles)
100 Overhead Squats (95/65) (65/45) (45/35)
*Option 2 = Break up reps and movements in any order that you want to try and complete 100 reps of each in 25 minutes

April “COOL” Board

***Make some goals for yourself for April

–  Aaron – 285# Squat Clean
–  Steve H. – 175# Squat Clean
–  Kira – Pistol Squats
–  Annette – 114 Consecutive Double Unders
–  Mark Mc. – Legless Rope Climb
–  Jaime – 70# Turkish Get Up
–  Kati – 62# Turkish Get Up
–  Annette – 62# Turkish Get Up
–  Emily – 60# Turkish Get Up

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