9/23/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Work Up to a 10 Rep Max Deadlift

Then……

Black/Blue/Grey WODs

As Many Rounds As Possible in 20 Minutes of:
10 DBell Squat Snatches, Alternating (70/50) (55/35) (40/20) (25/10) (15/5)
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
50 Double Unders (25 DU’s) (100 Singles)
*Scale to regular DBell Snatches if you cannot get comfortable with the movement

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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