12/23/13

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
1 Rope Climb (3 x Progressions)
5 Deadlifts (275/185) (225/145) (185/115) (135/85)
10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box)

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
–  Jeremy – 235# Split Jerk
–  Mark M. – Deadlift 450#buying a research paper
–  Sam – 1st Bar Muscle Up!