9/29/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 1 Rep Max Back Squat

Then……

Black/Blue/Grey WODs

For Time:
20 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box)
30 Pull-Ups (with Bands) (Ring Rows)
15 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box)
20 Chest-to-Bar Pull-Ups (Chin-over-Bar) (with Bands) (Ring Rows)
10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box)
10 Bar Muscle-Ups (C2B PU’s) (Chin-over-Bar) (with Bands) (Ring Rows)

September “COOL” Board

***Make some goals for yourself for September

–  Mark – 285# Front Squat
–  Morgan – 155# Hang Clean
–  Meghan – 3rd Place MAT Games Women’s Rx
–  Jaime – 1st Place MAT Games Women’s Elite
–  Annette – 1st Place MAT Games Women’s Masters
–  Billy – 255# Overhead Squat
–  Pat – 345# Overhead Squat
–  Becky – 140# x 5 Front Squat
–  Kasey – 155# x 2 Front Squat
–  Angie – 1st Rope Climbs 
–  B.J. – 255# Power Clean
–  Becky – Legless Rope Climb
–  Angie M. – 1st Pull Up!!
–  Chrissi – 270# Deadlift
–  J.P. – 225# Snatch
–  Taryn – 1st Pull Up!!
–  Adam S. – 100 Unbroken Double Unders
–  Bob G. – 100 Unbroken Double Unders
–  Kady – 30 Unbroken Butterfly C2B PU’s
–  Kya – 1st Bar Muscle Up!!
–  Sheila – 125# Power Clean
–  Abbie – 100# Snatch
–  Mike – 115# Power Snatch
–  Jaime – 155# Snatch
–  Pat – 355# Snatch Balance
–  Kady – 200# Snatch Balance
–  Taryn – 75# Overhead Squat
–  Mark – 465# Deadlift
–  Mark – First Rope CLimb
–  Brian S. – 190# Snatch
–  Sam C. – 455# Deadlift

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