11/9/18

OPEN GYM SUNDAY 10:00-11:00 am

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 3 Rep Max Overhead Squat
*Please share the racks

Then…….

Black/Blue/Grey WOD

For Time:
100 Stationary Lunges Holding 2 KB’s in Front Rack (53/35) (35/26) (26/18) (18/10 DBell)
*Every Minute On the Minute you must complete 5 Ring Rows, Feet on Box (Ring Rows Feet on Ground)

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster

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