Work up to a 2 Rep Max Squat Clean (Reps DO NOT have to be consecutive but both must be completed within 15 seconds)


Black/Blue/Grey WODs

For Time:
60 Calorie Row
50 Box Jumps (24/20) (20/12) (12/6)
40 WallBalls (20/14) (14/10) (10/6)
30 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
20 Ring Dips (with Bands) (Hands on Box)
10 Muscles Ups, Ring or Bar (20 C2B Pull-Ups) (20 Pull-Ups) (with Bands) (Ring Rows)

December “COOL” Board

***Make some goals for yourself for December

– Jordanne – 275# Back Squat
– Eric –

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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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