Every 3 Minutes Complete 5 Strict Shoulder Press for 5 Sets
*No Racks
Then…..
Black/Blue/Grey WOD
“Cobra Kai”
As Many Rounds As Possible in 12 Minutes of:
1 Legless Rope Climb, Girls to 12′ (1 Rope Climb) (3 Progressions)
5 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
30′ Handstand Walk (15 HS Marches) (15 Second HS Hold) (15 Marches on Box) (60′ Bear Crawl)
December “Cool” Board
***Make some goals for yourself for December
– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk
– Josh D. – 105# Snatch