10/23/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Hang Squat Snatch with a Pause Ladder
– Start with approximately 60% of your 1 Rep Max Hang Snatch
– Complete 1 Hang Squat Snatch with a PAUSE in the bottom of the squat each minute
– After each successful lift add 10/5# (guys/girls)
– You can attempt as many times as you want inside the minute

Then……

Black/Blue/Grey WOD

3 Rounds For Time of:
20 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
10 Hang Squat Snatches (use approximately 60% of max from above)

October “COOL” Board

***Make some goals for yourself for October

– Troy – 255# Front Squat
– Dan – 240# Front Squat
– Kasey – 255# Front Squat
– Kira – 180# Front Squat
– Roni – 145# Front Squat
– Dana – 220# Front Squat
– Justice – 130# Front Squat
– Kelli – 1st Rope Climb
– Pete – 280# Front Squat
– Erik – 175# Thruster
– Nicole – 155# Thruster
– Steve L. – 225# Thruster
– Annette – 125# Thruster
– V. – 130# Thruster
– Meghan – 135# Thruster
– Jodi P. – 1st Pull Up!
– Natalie – 120# Thruster
– Claire – 125# Thruster
– Mike H. – 165# Squat Snatch
– Brian S. – 120 Consecutive Double Unders
– V. – 77 Consecutive Double Unders
– Jess – 107.5# Squat Snatch
– Atlas – 18# Deadlift
– Alex – 190# Squat Snatch
– Ashley – 105# Squat Snatch
– Dustin – 195# Squat Snatch
– Christina – 80# Squat Snatch
– Scott – 155# Squat Snatch
– Jodi P. – 110# Clean
– V. – 130# Clean
– Christina – 120# Clean & Jerk
– Kasey – 235# Bench Press

– Roni – 145# Back Squat

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