Work up to a 1 Rep Max Snatch (Squat or Power)
Then……
Black/Blue/Grey WOD
“Kady’s Birthday WOD”
12 Rounds For Time of:
10 Yard Handstand Walk, 30′ (10′ HS Walk) (15 HS Marches) (15 Second HS Hold) (60′ Bear Crawl)
12 Pistols, Alternating (Assisted) (Goblet Squats)
*Partition 33 Bar Muscle-Ups (66 Pull-Ups) (with Bands) however you want to throughout the 12 rounds
*24 Minute Time Cap, or finish it 🙂
December “Cool” Board
***Make some goals for yourself for December
– Ashley – 110# Squat Snatch
– Justin P. – 185# Squat Snatch
– Josh D. – 175# Back Squat
– Jim – 145# Squat Clean Thruster
– Bri – 100# Squat Clean Thruster
– Bud – 205# Squat Clean Thruster
– Vi – 1st Rope Climb!
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