11/23/20

Work up to a 1 Rep Max Deadlift

Then…..

Black/Blue/Grey WOD

As Many Round As Possible in 10 Minutes of:
3* Ring Muscle-Ups (3 Bar Muscle-Ups) (3 Ring Pull-Ups AND 3 Ring Dips) (Pull-Ups & Dips with Bands) (Ring Rows, Hands on Box)
6^ Pistols, Alternating (Assisted) (Goblet Squats)
9 Box Jumps, Must Step Down (24/20) (20/12) (12/8)
*Add 1 Rep Each Round
^Add 2 Reps Each Round

November Cool Board

***Make some goals for yourself for November

– Logen – 1st Bar Muscle Up!
– Nick G. – 1st Bar Muscle Up!
– Amanda – 1st Handstand Push Up!
– Tony – 320# Squat Clean
– Justin P. – 257.5# Squat Clean
– Nick G. – 165# Squat Clean
– Jess – 200# Squat Clean
– Katie – 145# Squat Clean
– Logen – 225# Squat Clean
– Erik – 215# Squat Clean
– Siena – 1st Rope Climb!
– Josh D. – 145# Clean & Jerk
– Kyle – 175# Push Press

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