*RESERVE YOUR SPOT TODAY’S CLASS
Every 2 Minutes On the Minute 3 Back Squats for 7 Sets
Then…….
Black/Blue/Grey WODs
As Many Rounds As Possible in 10 Minutes of:
1 Ring Muscle Up (Bar Muscle Up) (1 Ring Pull Up AND 1 Ring Dip) (Ring Rows/Dips with Bands)
3 KB Swings (70/53) (53/35) (35/26) (26/18)
2 Ring Muscle Ups
6 KB Swings
3 Ring Muscle Up
9 KB Swings
4 Ring Muscle Ups
12 KB Swings
5 Ring Muscle Ups
15 KB Swings
6 Ring Muscle Ups
18 KB Swings
7 Ring Muscle Ups
21 KB Swings
Continue pattern for remainder of 10 minutes
January “COOL” Board
***Make some goals for yourself for January
– Kristine – 160# Split Jerk
– Shelly – 100 Unbroken Bodyweight Back Squats
– Chrissi – 110# Snatch
– Mark Ma. – 165# Power Snatch
– Ashley – 135# Back Squat
– Chrissi – 185# Back Squat
– Emily – 30 Consecutive Butterfly Pull Ups
– Beth – 195# Back Squat
– Alex – 280# Back Squat
– Mike F. – 205# Split Jerk
– Mark Ma. – 225# Hang Clean
– Jeff E. – 250# Hang Clean
– Bob G. – 235# Hang Clean
– Jess – 145# Hang Clean
– Claire – 135# Hang Clean
– Shelly – 130# Hang Clean
– Jenny – 110# Hang Clean
– Ashley – 110# Hang Clean
– Jodi – 3 Consecutive Double Unders
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