9/28/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

For Time:
10 – 8 – 6 – 4 – 2
Dell Bench Press (Heavy)
Strict Toes-to-Bar (Put Box Behind Feet at Bottom to Stop Swinging, Legs Stay Straight throughout entire movement) (Toes-to-Bar) (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)

Then……

Tabata Rowing for Total Calories
–  8 Rounds of 20 Seconds of Work followed immediately by 10 Seconds of Rest
–  Everyone must row on damper setting of 10

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
–  Shelly – 38 Consecutive Double Unders
–  Craig – 50 Consecutive Double Unders
–  Scott – 245# Back Squat
–  Jess – Grace in 3:06
–  Claire – Grace in 4:17
–  Wes – Grace in 2:26
–  Jodi P. – 100# Stone to Shoulder

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