*RESERVE YOUR SPOT TODAY’S CLASS
Every 2 Minutes On the Minute 6 Weighted Stationary Lunges for 5 Sets
*Bar on your back, Lunge Step Back
Then…….
Black/Blue/Grey WODs
For Time:
50 Double Unders (25 DU’s) (100 Singles)
21 KB Swings (70/53) (53/35) (35/26) (26/18)
21 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
50 Double Unders
15 KB Swings
15 Chest-to-Bar Pull-Ups
50 Double Unders
9 KB Swings
9 Chest-to-Bar Pull-Ups
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
– Jeffrey – 315# Pause Back Squat
– Jess – 90# Squat Snatch
– Andrew J. – 287.5# Front Squat
– Jess – Strict Muscle Up!!
– Kelsey – 1st Rope Climb
– Kathleen – 1st Rope Climb
– Sean B. – 285# Hang Power Clean
– Wes – 215# Hang Power Clean
– Andrew J. – 255# Hang Power Clean
– Shelly – Legless Rope Climb
– Justin E. – 1st Bar Muscle Up
– Mark Ma. – 215# Hang Power Clean
– Jim N. – 175# Hang Power Clean
– Shawn – 200# Hang Power Clean
– Jim M. – 250# Hang Power Clean
– Pete – 185# Hang Power Clean
– Jenny – 120# Hang Power Clean
– Jodi P. – 100# Hang Power Clean
– Amy – 100# Hang Power Clean
– Kristine – 150#Hang Power Clean
– Tyler – 200# Hang Power Clean
+