10/12/11

Black/Blue/Grey WODs

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups (Normal Pull-Ups) (with Bands)
15 Back Extension with plate (25/15) (15/10) (no weight)
20 Sit-ups with plate (25/15) (15/10) (no weight)

Anthony Mayo 7 rounds + 400m run, Josh Everett 7 rounds + 200m run,Victoria Duncan 6 rounds + 200m run.
Post rounds and fractions of rounds completed to comments.

October “Cool” Board

***Make some goals for yourself for October

–  Team 515 – Won the Life AsRx Chicago Competition!!!
–  Chelsea – 1st Kipping Pull Up!
-  Billy – 101 Consecutive Double Unders
-  Travis – 5 Consecutive Muscle Ups
–  Tracy – Erica’s BDay WOD as Rx’d
–  Jim – 52 Consecutive Double Unders
–  Travis – 1st Bar Muscle Up
–  Taylor – 1st Kipping Pull Up!

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