8/15/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a Max of the Following Complex:
1 Hang Power Snatch + 1 Power Snatch + 1 Squat Snatch
*Reps do NOT have to be touch & go, but cannot take more than a few breaths between reps

Then……..

Black/Blue/Grey WODs

3 Rounds For Time of:
400m Run
9 Snatches (use approximately 60-70% from above)
6 Bar Muscle-Ups (12 Chest-to-Bar Pull-Ups) (12 Pull-Ups) (with Bands) (Ring Rows)

August “COOL” Board

***Make some goals for yourself for August

– Tanner – 1st Rope Climb
– Roni – 1st Rope Climb
– Kurt – 1st Rope Climb
– Shelly – 10 Strict Pull Ups
– Kira – 6 Strict Pull Ups
– V. – 1st Strict Pull Up
– Ashley – 5 Strict Pull Ups

– Pete – 275# Front Squat
– Dana – 132.5# Snatch
– Laura L. – 116# Snatch
– Garron – 145# Snatch
– Andrew – 185# Snatch
– Rebecca – 100# Snatch
– Erik – 1st Rope Climb

– Allie – 4 Kipping Pull Ups
– Austin – 405# Deadlift
– Rebecca – 215# Deadlift
– Joe R. – 365# Deadlift
– Nick F. – 355# Deadlift
– Justice – 165# Deadlift
– Pete – 335# Deadlift
– Christina – 185# Deadlift
– Ben – 455# Deadlift
– V – 245# Deadlift
– Amy – 260# Deadlift
– Tanner – 300# Deadlift

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