12/22/20

Every 3 Minutes Complete 10 Bench Press for 4 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

5 Rounds For Time of:
160′ Shuttle Run
1 Rope Climb (3 Progressions) (5 Ring Rows)
160′ Shuttle Run
4 Squat Cleans (185/125) (155/105) (115/75) (75/45) (45/35)

December CoolBoard

***Make some goals for yourself for December

– Ashley – 110# Squat Snatch
– Justin P. – 185# Squat Snatch
– Josh D. – 175# Back Squat
– Jim – 145# Squat Clean Thruster
– Bri – 100# Squat Clean Thruster
– Bud – 205# Squat Clean Thruster
– Vi – 1st Rope Climb!
– Allyson – Pegboard Climb to the top!
– Josh D. – 145# Thruster
– Brant – Pegboard Climb to the top!
– Aaron – Pegboard Climb to the top!
– Ashley – 120# Thruster
– Nick G. – 135# Snatch
– Riley H. – 90# Snatch
– Erik – 195# Hang power Clean
– Ean – 145# Thruster

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