*RESERVE YOUR SPOT TODAY’S CLASS
Work up to a 10 Rep Max Bench Press
Then……..
Black/Blue/Grey WODs
As Many Reps As Possible in 12 Minutes of:
1 Ring Muscle Up (Bar Muscle Ups) (1 x Ring Pull Up AND Ring Dip) (Ring Row/with Band)
5 WallBalls (20/14) (14/10) (10/6)
2 Ring Muscle Ups
10 WallBalls
3 Ring Muscle Ups
15 WallBalls
4 Ring Muscle Ups
20 WallBalls
5 Ring Muscle Ups
25 WallBalls
Continue Pattern Up For 12 Minutes
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
– Megan – 145# Hang Power Clean
– JoJack – 290# Hang Power Clean
– Mike F. – 190# Hang Power Clean
– Dustin – 1st Rope Climb
– Chrissi – 100# Snatch
– Scott – 115# Snatch
– Mike H. – 215# Pause Front Squat
– Chrissi – 145# Split Jerk
– Kati N. – 200# Front Squat