*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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