10/13/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Squat Snatch + Overhead Squat Ladder
– Start with approximately 60% of your 1RM Snatch
– Complete 1 Squat Snatch + 1 Overhead Squat each Minute
– Add 10/5# (guys/girls) after each successful lift
– You can attempt as many times as you want inside the minute
– Once you fail to complete inside the minute you are done

Then…….

Black/Blue/Grey WODs

For Time:
120 Double Unders (40 DU’s) (240 Singles)
50 Strict Sit-Ups, can use anchors (no ab-mat, fingers INTERLOCKED behind head) (Ab-Mat Sit-Ups)
40 Calorie Row
30 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
20 Squat Snatches (115/75) (75/45) (45/35)

October “COOL” Board

***Make some goals for yourself for October

– Troy – 255# Front Squat
– Dan – 240# Front Squat
– Kasey – 255# Front Squat
– Kira – 180# Front Squat
– Roni – 145# Front Squat
– Dana – 220# Front Squat
– Justice – 130# Front Squat
– Kelli – 1st Rope Climb
– Pete – 280# Front Squat
– Erik – 175# Thruster
– Nicole – 155# Thruster
– Steve L. – 225# Thruster
– Annette – 125# Thruster
– V. – 130# Thruster
– Meghan – 135# Thruster
– Jodi P. – 1st Pull Up!
– Natalie – 120# Thruster
– Claire – 125# Thruster

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