9/15/12

“JUSTICE”

20 min AMRAP of:
400m Run with Sand bag (50#/25#)
4 Rope Climbs
23m Bear Crawl (76 Feet)
11 Deadlifts (315#/205#)

*Partner version of the workout is: one person running with sandbag at all times, switching every time partner returns, score is rounds of rope climbs, bear crawl & deadlifts completed.

All ability levels are welcome, we will be scaling both weights and movements as needed.

September “COOL” Board

***Make some goals for yourself for September

–  Bobby – 515# Deadlift
–  Jaime – 10 Consecutive Muscle Ups
–  Taylor – Kipping HSPU (no abmat)
–  Shelley – 50 Double Unders
–  Brian – 29 Double Unders
–  Janet – Helen as Rx’d!
–  Monique – Christine as Rx’d!
–  Michelle – OHS 160# x 3
–  Lindsay – OHS 145#
–  Shelley – OHS 115# x 3
–  Annette – OHS 125# x 2&5/6
–  John – OHS 205# x 3
–  Jaime – OHS 175# x 3
–  Bobby – C&J 285#
–  Kady – OHS 165# x 2
–  Shelley – Kip Up!
–  Annette – 105# Snatch
–  Lindsay – 100 Consecutive Doubleunders

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