Every 2 Minutes Complete 3 Pause Back Squats (2 Second Pause in Bottom) for 10 Sets
*Please share the racks
Then…..
Black/Blue/Grey WOD
“Tinkerbell”
For Time:
30/20 Calorie Bike
15/10 Ring Muscle-Ups (15/12 Bar MU’s) (15 C2B PU’s AND 15 Ring Dips) (with Bands) (Ring Rows, Hands on Box)
60 Double Unders (30 DU’s) (120 Singles) (60 Singles)
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
– Nick G. – 1st Ring Muscle Up!
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