10/16/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a Max of the Following Complex:
1 Hang Squat Clean with Pause in Bottom (3-5 Seconds) + 1 Split Jerk

Then…….

Black/Blue/Grey WODs

4 Rounds For Time of:
5 Ring Muscle-Ups (Bar Muscle-Ups) (20 Ring Pull-Ups AND 20 Ring Dips) (Pull-Ups & Dips with Bands) (Ring Rows, Hands on Box)
10 Shoulders-to-Overhead (use approximately 50-60% of max from above)

2 x 80′ Walk while bear-hugging D-Ball/Sandbag/Stone

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
– Mike H. – 165# Squat Snatch
– Brian S. – 120 Consecutive Double Unders
– V. – 77 Consecutive Double Unders
– Jess – 107.5# Squat Snatch
– Atlas – 18# Deadlift
– Alex – 190# Squat Snatch
– Ashley – 105# Squat Snatch
– Dustin – 195# Squat Snatch
– Christina – 80# Squat Snatch
– Scott – 155# Squat Snatch

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