4/10/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 3 Minutes Complete 5 1-Arm DBell Strict Shoulder Press (each arm) for 5 Sets
*You can do 1 Set every 90 seconds (:00 right, 1:30 left, 3:00 right, 4:30 left…)

Then……

Black/Blue/Grey WOD

As Many Rounds As Possible in 10 Minutes of:
5 Ring Muscle-Ups (Bar Muscle-Ups) (5 Ring Pull-Ups AND 5 Ring Dips) (Both with Bands) (Ring Rows, Hands on Box)
10 Hang Cleans (155/105) (115/75) (75/45) (45/35)
20 Strict Sit-Ups (No Ab-Mat, Anchors, Fingers INTERLOCKED Behind Head) (Ab-Mat SIt-Ups)

April “COOL” Board

***Make some goals for yourself for April

– Troy – 1st Bar Muscle Up!
– Chris M. – 285# Squat Clean
– Ben N. – 100# Deadlift
– Heather – 125# Squat Clean
– Riley – 255# Squat Clean
– Kelli – 100# Squat Clean
– Troy – 145# Squat Snatch
– Nick A. – 125# Overhead Squat
– Heather – 90# Squat Snatch
– Steph – 105# Squat Snatch
– Riley – 175# Squat Snatch
– Kelli – 75# Squat Snatch
– Jess F. – 110# Squat Snatch
– Justice – 95# Squat Snatch
– Rachel – 215# Deficit Deadlift
– Jodi P. – 250# Deficit Deadlift
– Rachel – 1st Kipping Pull Up!

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