Black/Blue/Grey WODs


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (3 x PU’s/Dips) (with Bands)
4 Handstand Push-ups (Ab-Mat Under Head) (Feet on Box)
8 Kettlebell swings (70/53) (53/35) (35/26)

Post rounds completed to comments.


October “COOL” Board

***Make some goals for yourself for October

–  Shelley – 1st Bar Muscle Up

–  Billy – 215# Overhead Squat

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