9/18/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 2 Rep Max Hang Snatch
*Reps do NOT need to be consecutive, but should not take more than a few breaths between if you drop and reset

Then…….

Black/Blue/Grey WOD

As Many Rounds As Possible in 10 Minutes of:
4 Ring Muscle-Ups (4 Bar MU’s) (4 Ring Pull-Ups AND 4 Ring Dips) (4 Pull-Ups AND Dips with Bands) (Ring Rows, Hands on Box)
6 Hang Snatches (use approximately 60-65% of max from above)
8 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 37 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean
– Ashley – 3 Consecutive Bar Muscle Ups
– Emily – 170# Clean
– Jake – 205# Power Clean
– Ted – 205# Power Clean
– Leann – 112.5# Snatch
– Emily – 165# Bench Press
– Jess – 4:21 Fran

This entry was posted in WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *