11/15/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 5 Rep Max Weighted Push Up
*If you cannot add weight just work on push ups.  Do 5 sets of 5 reps making it as challenging as you can, either from your feet or your knees.

Then…..

Black/Blue/Grey WODs

3 Rounds For Time of:
1 Legless Rope Climb (15 Feet) (1 Rope Climb) (3 x Progressions)
7 Clean & Jerks (185/125) (155/105) (135/85) (95/65) (65/45)
21 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

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
–  Noelle – 18″ Box Jump
–  V. – 1st Rope Climb!

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