4/27/15

*RESERVE YOUR SPOT TODAY’S CLASS 

Work up to a 5 Rep Max Back Squat

Then……….

Black/Blue/Grey WODs

For Time:

200m Run
20 Box Jumps (30/24) (24/20) (20/12)
200m Run
20 Hand Release Push Ups (from Knees)
200m Run
20 Strict Pull-Ups (Kipping) (with Bands)
200m Run
20 WallBalls (20/14) (14/10) (10/6)

April “COOL” Board

***Make some goals for yourself for April

–  Kacey – 1st Rope Climb
–  Haley – 5 Rope Climbs
–  Joe – 5 Rope Climbs
–  Joe – Bar Muscle Up!
–  Sheila – Ring Muscle Up!!
–  Andrew D. – 165# Snatch
–  Sean B. – 300# Squat Clean
–  Dan – 255# Bench Press
–  Joe – 205# Back Squat
–  Kady – 175# Snatch
–  Shelly – 1st Bar Muscle Up!
–  Jake – 1st Bar Muscle Up!
–  JoJack – 305# Behind the Neck Split Jerk
–  Joe R. – 1st Ring Muscle Up!
–  Kasey – 1st Ring Muscle Up!
–  Chrissi – 1st Bar Muscle Up!
–  Shelley – 95# Power Snatch
–  Mike H. – 1st Bar Muscle Up!
–  Rob – 1st Ring Muscle Up!
–  Bob – 1st Ring Muscle Up!
–  Cody – 515# Deadlift
–  Michael – 1st Ring Muscle Up!
–  Jaime – 210# Clean & Jerk
–  Mark – 230# Clean & Jerk
–  Jeff E. – 235# Clean & Jerk
–  Rob – 225# Clean & Jerk
–  Dan – 205# Clean & Jerk
–  Brooke – 115# Clean & Jerk
–  Kasey – 195# Clean & Jerk
–  Chrissi – 130# Clean & Jerk
–  Sean W. – 305# Clean & Jerk

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