Black/Blue WODs
For Time-
3 Rounds of:
10 Strict Pull-ups (w bands)
160 Foot Sprint
20 Leg Raises
160 Foot Sprint
30 Push Ups (on knees)
160 Foot Sprint
Then..
320 Foot Walking Lunge
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
– Meredith – Handstand
– Eddie – 144 pistols in a workout
– Aaron W. – 250# Clean
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