11/25/19

Every 3 Minutes Complete 1 Pause Back Squat + 2 Back Squats for 5 Sets 
*Pause does not have to be long but must come to a complete stop and no bouncing

Then……..

Black/Blue/Grey WOD

3 Rounds For Time of:
15 Hang Cleans (135/95) (95/65) (65/45) (45/35)
15 Burpees (2 Hand Touch Hi/Low PU Bar)

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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