4/13/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Squat Clean Ladder

– Each minute complete 1 Squat Clean, can attempt as many times as you want in the minute

– Add 10/5# after each successful attempt (guys/girls)

– Once you fail to complete inside the minute you are done

– You can pair up and have someone else change your weights if you want to
Black/Blue
/Grey WODs

5 Rounds For Time of:
10 Hang Cleans (135/95) (95/65) (65/45) (45/35)
15 Pull-Ups (with Bands) (Ring Rows)
20 Strict Sit-Ups, Can use Anchors (No Ab-Mat, Fingers InterLocked behind head) (Ab-Mat Sit-Ups)
*20 Minute Time Cap

April “COOL” Board

***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders

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