Black/Blue/Grey WODs
Two rounds for time of:
Run 800 meters or Row 1000m or 200 Double Unders (400 Singles)
30 Pull-ups (with Bands) (Ring Rows)
Front squat, 30 reps (115/75) (75/55) (55/35)
30 Toes-to-bar (Toes-thru-Rings) (Hanging Knee Raises)
Power clean, 30 reps (115/75) (75/55) (55/35)
Post time to comments.
December “COOL” Board
***Make some goals for yourself for December
– Patrick – Butterfly Pull Ups!
– Brandon – Bar Muscle Up!
– Mindy – 155# C&J
– Brandie – 165 Power Clean
– Patrick – 100 Pull Ups in 8:22 (‘lil freak)
– Jeff – Bar Muscle Up!
– Leann – 125# Clean
– Beth – 125# Clean
– Van – Bar Muscle Up!
– Lindsay – 180# Back Squat
– Brandie – 70# Dbell Snatch
– Tiffany – Handstand
– Claire – 105# Power Clean (+ sweet mixtape)
– Danielle – Grace in 6:15
– Danielle – Kipping Handstand Push Up
– Josh – Bar Muscle Up!
– Cory – Bar Muscle Up!
– Trish – 1st Rope Climb!
– Loree – 15 Rope Climbs in WOD
– Michelle – 300# Deadlift
– Lucy – 1st Rope Climb!
– Jim M. – Bar Muscle Up!
– Jeffrey – Bar Muscle Up!
– Nate – 350# Back Squat
– Joe – 360# Back Squat
– Jess – 6:49 Mile Run
– Pat – 335# Power Clean
– Jim M. – 1st Muscle Up!
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