7/30/19

Black/Blue/Grey WOD

10 Rounds For Time of:
5 Strict Chest-to-Bar Pull-Ups (Strict Pull-Ups) (Strict with Bands) (Ring Rows)
10 Hand Release Push Ups, Feet on Plate (Thighs Cannot Touch Floor) (Normal Hand Release Push Ups) (from Knees)
15 Ab-Mat Sit-Ups
20 Double Unders (10 DU’s) (40 Singles) (20 Singles)
*20 Minute Time Cap

July “Cool” Board

***Make some goals for yourself for July
– Bud – 185# Hang Clean
– Jenny – 110# Hang Clean
– Kelli – 110# Hang Clean
– Sean W. – 325# Hang Clean
– Evan – 205# Hang Clean x3
– Marc – 135# Hang Clean x3
– Pete – 185# Hang Clean x3
– Atlas – 35# Deadlift
– Michaela – 100# Front Squat
– Erik – 200#  Squat Clean Thruster
– Sean W. – 1st Ring Muscle Up!!
– Marc – 295# Deadlift x 7
– Kayla – 170# Front Squat
– Kacey – 185# Front Squat
– Erik – 235# Front Squat
– Marc – 215# Front Squat
– Jon – 5:46 Mile
– Ethan – 5:20 Mile
– Amanda – 150# Front Squat
– Bud – 205# Front Squat
– Angie M. – “King Kong” 9:11
– Kady – “King Kong” 6:53

– Austin – 300# Split Jerk
– Kellie – 140# Split Jerk
– Jess F. – 200# Split Jerk
– Allyson – 185# Split Jerk
– Erik – 220# Split Jerk
– Marc – 165# Split Jerk
– Ashley – 140# Split Jerk
– Steph – 155# Split Jerk
– Amanda – 120# Split Jerk
– V. – 175# Split Jerk
– Justin P. – 230# Split Jerk
– Bud – 175# Split Jerk
– Alex – 265# Split Jerk
– Katie – 145# Split Jerk
– Dana A. – 95# Split Jerk
– Kelli – 115# Split Jerk

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