Black/Blue/Grey WOD
“Ranger”
As Many Rounds As Possible in 14 Minutes of:
7 1-Arm DBell Push Press, Right Arm (70/45) (50/35) (40/25) (30/15)
7 1-Arm DBell Push Press, Left Arm (70/45) (50/35) (40/25) (30/15)
14 Pull-Ups (with Bands) (Ring Rows)
21 Strict Sit-Ups (No Ab-Mat, No Anchors, Fingers INTERLOCKED Behind Head) (Ab-Mat Sit-Ups)
December “Cool” Board
***Make some goals for yourself for December
– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
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