12/10/13

Black/Blue/Grey  WODs

“Kady's B-Day WOD”

12 Rounds For Time:
10 Yard Handstand Walk (10 Feet) (60 feet Bear Crawl)
12 Pistols (Assisted) (24 Squats)

*Partition 26 Bar Muscle Ups (52 Pull-Ups) (with Bands) however you want throughout the 12 rounds

December “COOL” Board

***Make some goals for yourself for December

–  Angie – 30 Consecutive Double Unders
–  Steve H. – 1st Bar Muscle Ups
–  Brad H. – 220# Power Clean
–  Jon – 245# Split Jerk
–  Mark M. – Deadlift 400# x 3
–  Nate – Clean & Jerk 290#
–  Jodi – 110# Clean
–  Jon – 275# Squat Clean
–  Howard – 150# Clean

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