*RESERVE YOUR SPOT TODAY’S CLASS
Every Minute On the Minute for 11 Minutes Complete the Following Complex:
1 High Hang Squat Clean (Hip Pocket) + 1 Low Hang Squat Clean (Just Above Knee) + 1 Squat Clean (From the Floor)
Then…….
Black/Blue/Grey WODs
5 Rounds For Time of:
5 Seated Box Jumps (36/30) (30/24) (24/20) (20/12) (12/8)
5 Ring Muscle Ups (Bar Muscle Ups) (5 Ring Pull Ups AND 5 Ring Dips) (5 Ring Rows AND 5 Dips with Bands)
January “COOL” Board
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
– Abby – Ring Muscle Up!!!
– Jess – 180# Back Squat
– Jim M. – 405# Deadlift
– Ashley – 165# Deadlift
– Ben – Ring Muscle Up!!!
– Angie P. – 155# Clean
– Heidi – 190# Clean
– Jim N. – 125# Strict Shoulder Press
– Scott – 195# Back Squat
– J. – Kipping Pull Ups
– Chris – Ring Muscle Up!!
– Dana – Ring Muscle Up!!
– Sean W. – Bar Muscle Up!!
– Mark Mc. – 125# Snatch
– Dustin – 155# Snatch
– Emily – 5 Consecutive Ring Muscle Ups
– Scott – 125# Snatch
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