5/6/16

*RESERVE YOUR SPOT TODAY’S CLASS

Every 2 Minutes On the Minute 1 Back Squat for 7 Sets

Then……

Black/Blue/Grey WODs

5 Rounds For Time:
400m Run
4 Ring Muscle Ups (Bar MU’s) (4 Ring Pull Ups and 4 Ring Dips) (4 Ring Rows and Dips with Bands)
7 Strict Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
*15 Minute Time Cap

OR…….

For Time:
21 Thrusters (95/65) (65/45) (45/35)
3 Legless Rope Climbs (3 Rope Climbs) (3 x Progressions)
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb

May “COOL” Board

***Make some goals for yourself for May

–  Mark Ma. – 175# Snatch
–  Austin – 185# Snatch
–  Abby – 100# Snatch
–  Jodi P. – 75# Snatch
–  Alex – 170# Snatch
–  Jake – 135# Snatch
–  Scott – 135# Snatch

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