Every 3 Minutes Complete 10 Hang Power Cleans for 4 Sets
Then….
Black/Blue/Grey WOD
4 Rounds of 3 Minutes ON 3 Minutes OFF:
20/15 Calorie Row
10 Burpee Over Rower (Jump and Land on 2 Feet) (Step Over the Rower)
10 Thrusters (95/65) (65/45) (45/35)
Max Bar Muscle-Ups in Remainder of 3 Minutes ON (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)
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!
– Allyson – Pegboard Climb to the top!
– Josh D. – 145# Thruster
– Brant – Pegboard Climb to the top!
– Aaron – Pegboard Climb to the top!
– Ashley – 120# Thruster
– Nick G. – 135# Snatch
– Riley H. – 90# Snatch
– Erik – 195# Hang power Clean
– Ean – 145# Thruster
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