1/8/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Hang Squat Snatch Ladder
– Start with approximately 60% of your 1 Rep Max Hang Squat Snatch
– Every Minute Complete 1 Hang Squat Snatch
– After each successful lift add 10/5# (guys/girls)
– You can attempt as many times as you want inside of the minute
– Once you fail to complete inside the minute you are done
– You can pair up and change each others weights if you want

Then……

Black/Blue/Grey WODs

3 Rounds For Time of:
.5 Mile Bike or 500m Row
10 Hang Squat Snatches (135/85) (95/65) (65/45) (45/35)
10 Ring Muscle-Ups (Bar Muscles-Ups) (10 Ring Pull-Ups AND 10 Ring Dips) (Both with Bands) (Ring Rows, Hands on Box)

January “COOL” Board

***Make some goals for yourself for January

– Bobby – 375# Split Jerk
– Justin P. – 200# Clean and Jerk
– Christina – 120# Clean and Jerk
– Kelli – 95# Clean and Jerk
– Justice – 110# Clean and Jerk
– Kasey – 200# Clean and Jerk
– Nick F. – 200# Clean and Jerk
– Andrew J. – 275# Clean & Jerk
– Dustin – 2 Consecutive Bar Muscle Ups
– Dan – 240# Power Clean
– Jim N. – 265# Back Squat
– Shelly – 105# Bench Press

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