12/13/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes Complete 2 Pause Back Squats for 7 Sets
*Does not have to be a long pause but goal is to start from a dead stop with no bounce in the bottom today
*No Belts Today
*Please share the racks

Then…….

Black/Blue/Grey WODs

3 Rounds For Time of:
500m Row
25 Strict Sit-Ups (Anchors, No Ab-Mat, Fingers Interlocked Behind Head) (Ab-Mat Sit-Ups)
50′ 1-Arm DBell Overhead Walking Lunges (85/55) (70/45) (55/35) (40/20) (25/10)

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 – 190# Snatch
– Kira – 135# Thruster
– Jim N. – 160# Thruster
– Annette – 125# Thruster
– Meghan – 140# Thruster
– Jess – 140# Thruster
– Ben – 235# Thruster
– Angie M. – 160# Thruster
– Rebecca – 1st Pegboard Climb to the top
– Natalie – 1st Pegboard Climb
– Abbie – 1st Pegboard Climb

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