Find a 10 Rep Max Back Squat
Then…………
Black/Blue/Grey WODs
5 Rounds For Time:
10 WallBalls (20/14) (14/10) (10/6)
10 GHD Sit-Ups (1/2 Ab-Mat) (Ab-Mat Sit-Ups)
10 WallBalls (20/14) (14/10) (10/6)
10 Knees-to-Elbows (Toes-thru-Rings) (Hanging Knee Raises)
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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