11/7/12

Black/Blue/Grey WODs

For time:
30 Handstand push-ups (Ab-Mat Under Head) (Feet on Box)
50 Back Extensions
30 Knees to elbows (Hanging Knee Raises) (Leg Raises)
Deadlift, 30 reps (225/155) (155/105) (105/75)
Dumbbell push press, 30 reps (40/25) (25/15) (15/10)
50 Kettlebell swings (53/35) (35/26) (26/18)
Row 20 calories
10 Muscle-ups (3 x PU’s & Dips) (with Bands)

Post time to comments.

November “COOL” Board

***Make some goals for yourself for November

–  Kelli – “Kelly” as Rx’d
–  Adam M. – Fran in 3:18
–  Taylor – 130# Split Jerk x 2
–  Brian S. – Strict Muscle Up
–  Jordanne – 1st Rope Climb!
–  Jess – 1st Rope Climb!
–  Meghan – 95# Snatch
–  Kelsey – 1st Rope Climb!
–  Aryn – 1st Rope Climb!
–  Josh – Bar Muscle Up!!
–  Joe K. – Bar Muscle Up!!
–  Mark – 1st Rope Climb!

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