12/17/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Snatch

Then……

Black/Blue/Grey WOD

As Many Rounds As Possible in 14 Minutes of:
8 DBell Snatches, Alternating (70/50) (55/35) (40/20) (25/10)
10 Chest-to-Bar Pull-Ups (Pull-Ups) (With Bands) (Ring Rows)
12 Walking Lunges Holding DBell in Front Rack (70/50) (55/35) (40/20) (25/10) 

DecemberCOOL Board

***Make some goals for yourself for December

– 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
– Dana – 265# Back Squat
– V. – 145# Push Press
– Joe R. – 225# Clean & Jerk
– Troy – 205# Clean & Jerk
– Steph – 140# Clean & Jerk
– Sean W. – 305# Clean & Jerk
– Rachel – 135# Clean & Jerk
– Jess F. – 180# Clean & Jerk
– Katie M. – 125# Clean & Jerk
– Erik – 215# Clean & Jerk
– Troy – 145# Hang Squat Snatch
– Riley – 185# Hang Squat Snatch
– Justin E. – 245# Hang Squat Snatch
– Justice – 110# Hang Squat Snatch
– Justice – 145# Split Jerk
– Jim N. – 180# Clean and Jerk
– Evan – 1st Bar Muscle Up
– Nick A. 400# Deadlift
– Todd N. – 180# Clean
– Todd N. – 210# Front Squat
– Angie M. – 205# Power Clean

 

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