12/3/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 3 Rep Max Pause Front Squat (3-5 Second Pause)
*Please share the racks

Then……..

Black/Blue/Grey WOD

As Many Reps As Possible in 10 Minutes of:
1 Bar Muscle-Up (2 x Chest-to-Bar Pull-Ups) (2 x Pull-Ups) (with Bands) (Ring Rows)
5 WallBalls (20/14) (14/10) (10/6)

2 Bar MU’s
10 WallBalls
3 Bar MU’s
15 WallBalls
4 Bar MU’s
20 WallBalls
5 Bar MU’s
25 WallBalls
Continue Pattern upward for 10 minutes

November COOL Board

***Make some goals for yourself for November

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press

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