*RESERVE YOUR SPOT TODAY’S CLASS
Every 90 Seconds 4 Strict Shoulder Press for 7 Sets (Can Use Racks)
Then……
Black/Blue/Grey WODs
For Time:
500m Row
10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
25 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)
400m Row
10 Handstand Push Ups
20 Toes-to-Bar
300m Row
10 Handstand Push Ups
15 Toes-to-Bar
200m Row
10 Handstand Push Ups
10 Toes-to-Bar
100m Row
10 Handstand Push Ups
5 Toes-to-Bar
November “COOL” Board
***Make some goals for yourself for November
– Emily – 170# Front Squat
– Heidi – 180# Clean & Jerk
– Mike F. – 170# Clean & Jerk
– Josh – 190# Clean & Jerk
– Ashley – 95# Clean & Jerk
– Alex – 190# Clean & Jerk
– Andrew J. – 255# Clean & Jerk
– Shawn – 140# Power Snatch
– Mark Ma. – 165# Power Snatch
– Jaime – 140# Power Snatch
– Kristine – 105# Snatch
– Craig – 135# Power Snatch
– Kathleen – 105# Power Snatch
– Michelle – 195# Back Squat
– Mark Mc. – 295# Back Squat
– Josh – 250# Back Squat
– Shawn – 285# Back Squat
– Annette – 100 Consecutive Double Unders
– Kira – 1st Pull Up WOD
– Angie P. – 7 Consecutive Pull Ups
– Mike H. – 275# Back Squat
– Megan – 180# Back Squat
– Wes – 175# Snatch
– Nicole – 140# Snatch
– Kevin P. – 205# Thruster
– Jim N. – 140# Thruster
– Shelley – 125# Thruster
– Emily – 140# Thruster
– Angie M. – 145# Thruster
– J.P. – 285# Thruster
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