9/19/13

Black/Blue/Grey WODs

As Many Reps As Possible in 5 Minutes of:
10 Box Jumps (24/20) (20/12) (12/8)
10 GHD Sit-Ups (Ab-Mat)
10 Overhead Squats (95/65) (65/45) (35/15)

Then

5 Minute Rest

Then

As Many Reps As Possible in 5 Minutes of:
10 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)
10 Ring Dips (with Bands) (on Side of Box)
10 KB Swings (53/35) (35/26) (26/18)

September “COOL” Board

***Make some goals for yourself for September

–  Jon C. – 1st Muscle Up!!
–  Nate – 380# Back Squat
–  Beth – 200# Deadlift

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