11/16/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Pause Front Squat (3-5 Seconds)

Then…..

Black/Blue/Grey WODs

As Many Rounds As Possible in 12 Minutes of:
2 Ring Muscle-Ups (Bar Muscle-Ups) (2 Ring Pull-Ups AND 2 Ring Dip) (with Bands) (Ring Rows and Hands on Box)
50 Double Unders (20 DU’s) (100 Singles) (50 Singles)
4 Ring Muscle-Ups
50 Doubles Unders
6 RMU’s
50 DU’s
8 RMU’s
50 DU’s
10 RMU’s
50 DU’s
12 RMU’s
50 DU’s
And Continue up until 12 minutes……

November “COOL” Board

***Make some goals for yourself for November

–  Christina – 90# Clean & Jerk
–  V. – 90# Clean & Jerk
–  Wes – 235# Hang Squat Clean
–  Heidi – 190# Power Clean
–  Joe R. – 225# Power Clean
–  Kati – 175# Power Clean
–  Laura L. – 165# Power Clean
–  Noelle – 18″ Box Jump
–  V. – 1st Rope Climb!

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