9/5/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 3 Rep Max Pause Front Squat (3 – 5 Second Pause)
*Please share the racks

Then………

Black/Blue/Grey WODs

Dunn

Complete as many rounds as possible in 19 minutes of:
3 Ring Muscle-Ups (Bar Muscle-Ups) (3 Ring Pull-Ups AND 3 Ring Dips) (Both with Bands) (Ring Rows, Hands on Box)
1 Shuttle Sprint, 5 yards, 10 yards, 15 yards
6 Burpee Box Jump-Overs, (20/16) (16/12) (12/8)

On the burpees, jump over the box without touching it.

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 37 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean

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