11/12/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Optional: Every 2 Minutes Complete 3 Front Squats for 5 Sets
*Please share the racks

Then…….

Black/Blue/Grey WOD

“FRAN”
For Time:
21 – 15 – 9
Thrusters (95/65) (65/45) (45/35)

Pull-Ups (with Bands) (Ring Rows)

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
– Justice – 105 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders

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