Black/Blue/Grey WODs

As Many Rounds As Possible in 20 Minutes of:
200m Run
2 Ring Muscle Ups (Bar MU’s) (Ring Rows Feet on Box AND Ring Dips) (Feet on Floor and with Bands)
2 Box Jumps (36/30) (27/23) (20/12) (12/8)
200m Run
4 Ring Muscle Ups
4 Box Jumps
400m Run
6 Ring Muscle Ups
6 Box Jumps
400m Run
8 Ring Muscle Ups
8 Box Jumps
600m Run
10 Ring Muscle Ups
10 Box Jumps
600m Run
12 Ring Muscle Ups
12 Box Jumps
800m Run
Continue Pattern for 20 Minutes….

September “COOL” Board

***Make some goals for yourself for September

–  Rachelle – 140# Clean
–  J.P. – 315# Clean & Jerk
–  Dan – 135# Overhead Squat

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