1/13/14

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