*RESERVE YOUR SPOT TODAY’S CLASS
Every Minute On the Minute for 10 Minutes:
Odd Minutes – Weighted Pull Ups OR Strict Bodyweight OR Work Down in Bands
Even Minutes – Weighted Ring Dips OR Strict Bodyweight OR Work Down in Bands
Then……..
Black/Blue/Grey WODs
As Many Rounds As Possible in 9 Minutes of:
3 Bar Muscle Ups (6 Chest-to-Bar Pull-Ups) (6 Pull-Ups) (with Bands)
6 Box Jumps (36/30) (30/24) (24/20) (20/12)
9 DBell Thrusters (50/35) (40/20) (25/10) (10/5)
December “COOL” Board
***Make some goals for yourself for December
– Shelley – 105# Snatch
– Jeff E. – 205# Snatch
– Craig – 140# Snatch
– Emily – 130# Snatch
– Jeffrey – 185# Snatch
– Shawn – 150# Snatch
– Andrew J. – 175# Snatch
– Jim M. – 205# Snatch
– Jake – 125# Snatch
– Sean B. – 215# Snatch
– Kathleen – 110# Snatch
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