1/12/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Overhead Squat
*Please share the racks

Then……

Black/Blue/Grey WODs

3 Rounds For Time of:
25 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
80′ Handstand Walk (20′ HS Walk) (30 HS Marches) (60 Sec HS Hold) (30 Marches, Feet on Box) (160′ Bear Crawl)
80′ Walking Lunge Holding KB in Front Rack, NOT on shoulder (70/53) (53/35) (35/26) (25/18) (No Weight)

January “COOL” Board

***Make some goals for yourself for January

– Bobby – 375# Split Jerk
– Justin P. – 200# Clean and Jerk
– Christina – 120# Clean and Jerk
– Kelli – 95# Clean and Jerk
– Justice – 110# Clean and Jerk
– Kasey – 200# Clean and Jerk
– Nick F. – 200# Clean and Jerk
– Andrew J. – 275# Clean & Jerk
– Dustin – 2 Consecutive Bar Muscle Ups
– Dan – 240# Power Clean
– Jim N. – 265# Back Squat
– Shelly – 105# Bench Press
– Erik – 215# Split Jerk

– Nicole – 196# Split Jerk
– Andrew D. – 245# Split Jerk
– Steve L. – 255# Split Jerk
– Pete – 210# Split Jerk
– Mitch – 235# Split Jerk
– Eli – 205# Split Jerk
– Jake – 215# Split Jerk
– Reggie – 320# Split Jerk
– Todd N. – 175# Clean 
– Angie M. – 210# Split Jerk
– Meghan – 185# Split Jerk
– Sean B. – 325# Split Jerk
– Leann – 110# Hang Snatch
– Kellie – 75# Hang Snatch
– Kira – 125#Hang Snatch
– Annette – 140# Hang Snatch
– Chrissi – 115# Hang Snatch
– Justin P. 165# Hang Snatch
– Bobby – 275# Hang Snatch
– Justice – 90# Hang Snatch
– Jodi P. – 85# Hang Snatch
– Angie M. – 130# Hang Snatch
– Nick F. – 325# Deadlift

– Jessica Fe. – 1st Rope Climb!
– Justice – 50# DBell Snatch
 

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