Black/Blue/Grey WOD
“Mr. Miyagi”
As Many Reps As Possible in 20 Minutes of:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Strict Chest-to-Bar Pull-Ups (Strict Pull-Ups) (Strict with Bands) (Ring Rows)
Strict Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
Squat Cleans (205/135) (155/105) (115/75) (75/45)
2 x GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
*If you can get all the way thru the 10s under 20 minutes, then it is For Time
December “Cool” Board
***Make some goals for yourself for December
– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk
– Josh D. – 105# Snatch
– Bud – 165# x 2 Strict Shoulder Press
– Logen – 165# Strict Shoulder Press
– Jeffrey – 1st Ring Muscle Up!
– Nick G. – 415# Deadlift
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