OPEN GYM SUNDAY 10-11AM
Black/Blue/Grey WOD
As Many Reps As Possible in 20 Minutes of:
200m Run (3 Laps around gym) or 250m Row
10 Deadlifts (225/155)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (255/175)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (285/195)
5/3 Ring Muscle-Ups
200m Run 10 Deadlifts (315/215)
5/3 Ring Muscle-Ups
200m Run 10 Deadlifts (345/235)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (375/225)
5/3 Ring Muscle-Ups
*If you can complete all in 20 minutes, then it is For Time
December “Cool” Board ***Make some goals for yourself for December
– Alex – 215# Bench Press
– Scott – 245# Power Clean
– Scott – 185# Power Snatch
– Jeff E. – 215# Squat Clean Thruster
– Jason W. – 200# Sandbag Clean
– Brian S. – 200# Sandbag Clean
– Nate – 250# Sandbag Clean
– Dustin – 250# Sandbag Clean
– Justin E. – 250# Sandbag Clean
– Bobby – 250# Sandbag Clean
– Angie M. – 150# Sandbag Clean
– Jeffrey – 250# Sandbag Clean
– Jon – 250# Sandbag Clean
– Natalie – 150# Sandbag Clean