11/6/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

As Many Rounds As Possible in 20 Minutes of:
10 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50)
50 Double Unders (25 DU’s) (100 Singles) (50 Singles)
20 Weighted Sit-Ups, Plate touches floor behind head – Plate touches floor in front of Anchors (25/15) (15/10) (No Weight)
50′ Handstand Walk (25 HS Marches) (30 Second HS Hold) (25 Marches on Box) (100′ Bear Crawl)

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster

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