12/11/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Squat Clean Thruster for 11 Sets

Then…….

Black/Blue/Grey WODs

As Many Rounds As Possible in 11 Minutes of:
7 Ring Muscle-Ups (7 Bar Muscle-Ups) (7 Ring Pull Ups AND 7 Ring Dips) (both with Bands) (Ring Rows, Hands on Box)

30 Air Squats

December “COOL” Board

***Make some goals for yourself for December

– Dan – 405# Deadlift
– V. – 130# Squat Clean
– Erik – 205# Push Press
– Nicole – 155# Push Press
– Shelley – 120# Push Press
– Annette – 121# Push Press
– Pete – 185# Push Press
– V. – 130# Push Press
– Justice – 85# Push Press
– Kelsey – 85# Push Press
– Chrissi – 165# x 4 Back Squat
– Shelly – 101# Hang Snatch
– Wes – 150# Hang Snatch
– Dana – 260# Back Squat
– Angie M. – 130# Hang Snatch
– Kacey – 100# Hang Snatch
– Nick B. – 185# Snatch
– Ben – 185# Snatch 

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