9/11/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

*You can partner up and change each other’s weights

8 rounds for time of:
4 bar muscle-ups, must be singles (8 Chest-to-Bar Pull-Ups) (8 Pull-Ups) (with Bands) (Ring Rows)
2 cleans, ascending weight

M 225-245-265-285-305-320-335-350 lb.
F 145-160-175-190-205-215-225-235 lb.

M 175-195-215-235-255-275-295-315
F 135-145-155-165-175-185-195-205

M 135-155-175-195-205-215-225-235-245
F 85-95-105-115-125-135-145-155

M 135-145-155-165-175-185-195-205
F 65-75-85-95-105-115-125-135

M 95-105-115-125-135-145-155-165
F 55-65-75-85-90-95-100-105

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will get a score of total reps completed.

Time cap: 11 minutes

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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