10/23/15

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 1 Rep Max Split Jerk (from the rack)

Then…….

Black/Blue/Grey WODs

3 Rounds For Time of:
500m Row
10 Deadlifts (275/185) (225/155) (185/125) (135/95) (96/65)
50 Double Unders (20 DU’s) (100 Singles)

October “COOL” Board

***Make some goals for yourself for October

–  Rachelle – 255# Back Squat
–  Amy – 1st Handstand
–  Mark Mc. – 1st Handstand
–  Nicole – 1st Strict HSPU
–  Jess – 1st Strict HSPU
–  Annette – 1st Strict HSPU
–  Fiona – 1st Strict HSPU
–  Mark Ma. – 205# Thruster
–  Shelley – 120# Thruster
–  Jess – 1st Bar Muscle Up!
–  Steve H. – 215# Hang Clean
–  Alex – 1st Place Festivus Games!
–  Steve H. – 150# Snatch
–  Jacque – 95# Snatch
–  Andrew J. – 325# Back Squat
–  Jon – 225# Snatch
–  Jeff E. – 200# Snatch
–  Nicole – 140# Snatch
–  Nicole – 165# Squat Clean
–  Emily – 165# Squat Clean
–  Jon – 315# Squat Clean

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