10/10/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute 1 Squat Clean Thruster for 11 Minutes

Then……

Black/Blue/Grey WODs

For Time:
500m Row
9 Ring Muscle-Ups (Bar Muscle-Ups) (9 Ring Pull-Ups AND 9 Ring Dips) (PU’s and Dips with Bands) (Ring Rows, Hands on Box)
9 Squat Cleans (225/145) (185/125) (155/105) (115/75) (65/45)
6 Ring Muscle-Ups
6 Squat Cleans
3 Ring Muscle-Ups
3 Squat Cleans
500m Row

October “COOL” Board

***Make some goals for yourself for October

–  Roni – 85# Squat Clean
–  Jason – 165# Squat Clean
–  Shelly – 137.5# Squat Clean
–  Mark Mc. – 195# Squat Clean
–  Dan – 205# Squat Clean
–  Kevin P. – 255# Squat Clean
–  Nick F. – 175# Squat Clean
–  Austin – 255# Squat Clean
–  Andrew D. – 235# Squat Clean
–  Kira – 150# Squat Clean
–  Kati – 170# Squat Clean
–  Shirley – 70# Squat Clean
–  Riley – 215# Squat Clean
–  Jess – 150# Squat Clean
–  Alex – 235# Squat Clean
–  Sean W. – 265# Squat Clean
–  Angie M. – 170# Squat Clean
–  Meghan – 160# Squat Clean
–  Heidi – 200# Squat Clean
–  Annette – 160# Power Clean
–  Shirley – 75# Power Clean
–  Ben – 225# Power Clean
–  Jodi P. – 105# Power Clean
–  Angie M. – 180# Power Clean
–  Allyson – 170# Power Clean
–  Morgan – 175# Power Clean
–  Ashley – 130# Power Clean
–  Scott – 200# Power Clean
–  Katie Y. – 115# Power Clean
–  Justin P. – 195# Power Clean
–  Kevin P. – 235# Power Clean
–  Ted – 185# Power Clean
–  Michelle – 175# Front Squat
–  Erik – 195# Front Squat
–  Dan – 225# Front Squat
–  Austin – 300# Front Squat
–  Ana – 115# Front Squat
–  Pete – 250# Front Squat
–  Ben – 275# Front Squat
–  Sean W. – 350# Front Squat
–  Kady – 215# Power Clean

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