11/9/12

Black/Blue/Grey WODs

“COE”

10 Rounds For Time:
10 Thrusters (95/65) (65/45) (45/35)
10 Ring Push Ups (Regular Push Ups) (From Knees)

OR…………

“BRENTON”

5 Rounds For Time:
100 Foot Bear Crawl
100 Foot Broad Jump

*Every 5 Broad Jumps you MUST do 3 Burpees
*If you have a 20# vest wear it

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!
–  Joe K. – Bar Muscle Up!!
–  Mark – 1st Rope Climb!
–  Jaime – 14 Consecutive Strict Handstand Push Ups
–  Nathan – 1st Bar Muscle Up!
–  Josh – 1st Bar Muscle Up!
–  Reid – 1st Muscle Up!
–  Jim – No Foot Rope Climbs

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