11/14/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

4 Rounds For Time of:
10 Hang DBell Squat Cleans (50/35) (40/25) (30/15) (20/10)
15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
10 Ring Dips (with Bands) (Hands on Box)
60 Second Bear Hug Holding Sandbag/D-Ball (100/70) (70/50) (50/25)

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
– Justice – 135 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders

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