Find a 1 Rep Max Split Jerk
Then……..
Black/Blue/Grey WODs
4 Rounds For Time of:
20 Chest-to-Bar Pull-Ups (Chin-over-Bar) (with Bands) (Ring Rows)
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
10 Weighted Box Step Ups with DBells, 24″/20″ (50/35) (40/25) (30/15) (20/5)
January “COOL” Board
***Make some goals for yourself for January
– Leann – 90# Snatch
– J.P. – 300# Clean & Jerk
– Tony – 285# Clean & Jerk
– Cory – 400# Back Squat
– Brad – 165# Snatch
– Jordanne – 100# Snatch
– Stephanie – 1st Pull Up!!
– Beth – 1st Bar Muscle Up!!!
– Stephanie – 43 Consecutive Double Unders
– Eric – 3 Consecutive Muscle Ups
– Steve H. – 30 MU’s in WOD
– Tony – 300# Split Jerk!
– Sheila – 30 Consecutive Double Unders
Today’s workout, the second part, tore me up! Phew…
As rx’d: 16:31.