11/4/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes Complete 2 Pause Front Squats (3-5 Seconds) for 6 Sets

Then…..

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
5 Deadlifts (Heavy)
10 Bar Muscle-Ups (5 Bar MU’s) (10 Chest-to-Bar Pull-Ups) (10 Pull-Ups) (10 PU’s with Bands) (10 Ring Rows)
20 WallBalls (Heavy)

November “COOL” Board

***Make some goals for yourself for November

–  Christina – 90# Clean & Jerk
–  V. – 90# Clean & Jerk
–  Wes – 235# Hang Squat Clean
–  Heidi – 190# Power Clean
–  Joe R. – 225# Power Clean
–  Kati – 175# Power Clean
–  Laura L. – 165# Power Clean

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