11/22/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute 4 Back Squat Jumps for 7 Sets
*Do not go very heavy (approximately 20-30% of 1RM Back Squat)
*Work on keep perfect positioning throughout the squat and being as explosive as you can during the jump

Then…….

Black/Blue/Grey WODs

3 Rounds For Time of:
500m Row
20 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
50 Double Unders (20 Double Under) (100 Singles) (50 Singles)
4 Turkish Get-Ups (70/53) (53/35) (35/26) (26/18) (18/10 DBell)

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!
–  Jordyn – 1st Rope Climb
–  Dave – 1st Rope Climb
–  Dustin – 1st Bar Muscle Up!
–  Justice – 100# Front Squat
–  Mark Ma. – 245# Squat Clean
–  Shelly – 140# Squat Clean
–  Kira – 1553 Squat Clean
–  Jodi C. – 110# Squat Clean
–  Jess – 155# Squat Clean
–  J.P. – 355# Squat Clean
–  Wes – 240# Squat Clean
–  Christina – 100# Squat Clean
–  Justice – 80# Squat Clean
–  Ben – 235# Squat Clean
–  Roni – 105# Squat Clean
–  Kacey – 135# Squat Clean
–  Ashley – 130# Squat Clean
–  Jodi P. – 100# Clean & Jerk
–  Sean W. – 290# Clean & Jerk
–  Claire – 145# Clean & Jerk

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