9/16/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Pause Front Squat (3-5 Seconds) for 11 Sets

Then……

Black/Blue/Grey WODs

As Many Reps Total As Possible in 10 Minutes of:
4 Minutes Hand Release Burpee Box Jump Overs, Must Face Box (24/20) (20/12) (12/8)
3 Minutes Pull-Ups (with Bands) (Ring Rows)
2 Minutes Shoulders-to-Overhead (95/55) (65/45) (45/35)
1 Minute Hang Power Cleans (95/55) (65/45) (45/35)

September “COOL” Board

***Make some goals for yourself for September

–  Alex – Chair Traverse
–  Kira – Chair Side Traverse
–  Aaron – Chair Traverse
–  Jaime – Pegboard Climb
–  Kady – Pegboard Climb
–  Morgan – 170# Hang Clean
–  Amy – 125# Hang Clean & Jerk
–  Tempestt – 125# Hang Clean & Jerk
–  Andrew D. – 225# Hang Clean
–  Jess – 140# Hang Clean & Jerk
–  Nicole – 150# Hang Squat Snatch
–  Mike H. – 165# Hang Squat Snatch
–  Kira – 125# Hang Squat Snatch
–  Justin E. – 225# Hang Squat Snatch
–  Angie M. – 110# Hang Squat Snatch
–  Morgan – 142.5# Hang Squat Snatch

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