12/2/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Squat Clean Thruster Ladder
–  Start with approximately 60% of you 1RM Thruster
–  Add 10/5# Each Minute
–  Can Attempt as many times as you want in the minute
–  As soon as you fail to complete in the minute you are done

Then…….

Black/Blue/Grey WODs

As Many Rounds As Possible in 12 Minutes of:
10 Shoulders-to-Overhead (135/95) (95/65) (65/45) (45/35)
20 Pistols, Alternating (Assisted) (Goblet Squats 35/26)
30 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

December “COOL” Board

***Make some goals for yourself for December

–  Dustin – 300# Front Squat
–  Dustin – 185# Snatch
–  Leann – 160# Overhead Squat

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