Work up to a 1 Rep Max Split Jerk
*Please share the racks


Black/Blue/Grey WOD

For Time:
5 Rounds of:
20 Ab-Mat Sit-Ups
10 DBell Snatches, Alternating (70/50)
10 Reverse Lunge WallBalls, Girls to 9′ (20/14)
Followed Immediately by
2000/1500m Bike 

*Please help me keep track of every meter you ride on the bike today

*My dad, Jim Noyce, is donating $1 for every mile ridden on the assault bikes today (up to $200) for cancer research.  Yesterday my Aunt Carol rode in Cycle for Survival.  She raised money for rare cancer research and rode in memory of my uncle, Ken Noyce, who died 2 years ago from a rare bone cancer.

February “Cool” Board
***Make some goals for yourself for February

– Michael – 1st Bar Muscle Up!!

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