10/28/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 3 Rep Max Front Squat

Then……..

Black/Blue/Grey WODs

3 Rounds For Time of:
15 Chest-to-Bar Pull-Ups (Chin-over-Bar) (with Bands)
15 Burpees
30 Double Unders

October “COOL” Board

***Make some goals for yourself for October

–  Mike – 180# Hang Clean
–  Abbie – 135# Clean
–  Steve H. – 200# Clean
–  Shelley – 135# Clean
–  Adam P. – 215# Clean
–  Jeff E. – 225# Clean
–  Kasey – 175# Clean
–  Dan – 195# Clean
–  Megan – 125# Clean
–  Linda – 175# Back Squat
–  Abbie – 145# Split Jerk
–  Meghan – 160# Split Jerk
–  Jordanne – 53# Turkish Get Up
–  Morgan – 113 Consecutive Double Unders
–  Aaron – 265# Split Jerk
–  Eric – 275# Split Jerk
–  Abbie – 1st Bar Muscle Up!
–  Claire – 165# Back Squat
–  Sean W. – 395# Back Squat
–  Shelly – 190# Back Squat
–  Sam C. – 7 Consecutive Bar Muscle Ups
–  Abbie – 110# Snatch
–  Shelly – 1st Ring Dip
–  Wes – 4 Consecutive Ring Muscle Ups
–  Seth – 1st Ring Muscle Up!
–  Kasey – 305# Deadlift
–  Wes – 225# Clean & Jerk
–  Beth – 155# Clean & Jerk