9/21/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute for 12 Minutes
Odd: 3 Weighted Pull-Ups (Strict Pull-Ups) (Pull-Ups with Bands) (Ring Rows)
Even: 5 Weight Ring Dips (Ring Dips) (with Bands) (Hands on Box)

Then……

Black/Blue/Grey WODs

For Time:
200m Run
1:00 Rest
400m Run
1:00 Rest
800m Run
1:00 Rest
400m Run
1:00 Rest
200m Run

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
–  Laura L. – 120# Hang Squat Snatch
–  Chris M. – 1st Legless Rope Climb
–  Ayah – 1st Rope Climb
–  Christina – 1st Rope Climb

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