Work up to a 1 Rep Max Power Clean & Push Jerk
Then……
Black/Blue/Grey WOD
For Time:
25/20 Calorie Row (guys/girls)
25 Burpees
25 KB Swings (70/53)
25 GHD Sit-Ups
25 Handstand Push Ups
25 GHD Sit-Ups
25 KB Swings
25 Burpees
25/20 Calorie Row
January “Cool” Board
***Make some goals for yourself for January
– Austin – 400# Back Squat – Dan G. – 455# Back Squat – Kacey – 215# Back Squat – Kayla – 190# Back Squat – Angie P. – 205# Back Squat – Erik – 3:55 “Grace” – Sonny – 200# Sandbag Clean – Andrew D. – 305# Back Squat – Tony – 400# Back Squat – Kellie – 235# Back Squat – Kellie – 4:47 “Grace” – Natalie – 3:01 “Grace” – Kelli – 155# Back Squat – Jared – 375# Back Squat – Bud – 255# Back Squat – Jess – 250# Back Squat – Bob M. – 300# Back Squat – Emily – 205# Back Squat – Rebecca – 195# Back Squat – Emily – 2:34 “Grace” – Alex – 2:41 “Grace” – Alex – 220# Bench Press x2 – Johnnie – 175# Power Snatch – Sonny – 165# Power Snatch
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