12/22/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 4 Rep Max Back Squat

Then……….

Black/Blue/Grey WODs

For Time:
65 Double Unders (130 Singles)
REST Exactly 1 Minute
28 Burpees (2 Hand Touch Hi/Low PU Bar)
REST Exactly 90 Seconds
500m Row
REST Exactly 2 Minutes
45 Ground-to-Overhead (95/65) (65/45) (45/35)

December “COOL” Board

***Make some goals for yourself for December

–  Jordanne – 275# Back Squat
–  Eric – 50 Consecutive Double Unders
–  Chrissi – 1st Ring Dip
–  Brooke – 1st Pull Up!
–  1st Rope Climb!
–  Shawn – 1st Rope Climb!
–  Pete – 15 Consecutive Double Unders
–  Walt – 105# Squat Snatch
–  Tony – 215# Snatch
–  J.V. – 325# Back Squat

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