11/18/19

Every Minute On the Minute Complete 1 Pause Front Squats for 11 Sets
*Does not have to be a long pause but you must come to a complete stop and no bouncing out of the bottom

Then…..

Black/Blue/Grey WOD

4 Rounds For Time of:
4 x 40′ Shuttle Run
8 DBell Snatches, Alternating Arms (85/55) (60/40) (45/25) (30/15) (20/10)
12 Burpee Box Jump Overs (24/20) (20/12) (12/6)

November “Cool” Board

***Make some goals for yourself for November – Amanda – 120# Clean & Jerk – Bud – 135# 5 Rep Overhead Squat – Alex – 200# Snatch – Marc – 90# 5 Rep Overhead Squat – Bryan – 175# Clean & Jerk – Justice – 155th Place 16-17 Girls CF Games Open – Atlas – 15″ Box Jump

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