Work up to a 1 Rep Max Power Clean + Push Press
Then…..
Black/Blue/Grey WOD
“Wax On Wax Off”
As Many Rounds As Possible in 15 Minutes of:
10 Ring Rows, Feet on Box (Ring Rows, Feet on Floor)
10 Ring Dips (with Bands) (Hands on Box)
20 Weighted Step Ups, Hold KB in Goblet Position, 20″ Box (53/35) (35/26) (26/18) (No Weight)
40 Double Unders (20 DU’s) (80 Singles) (40 Singles)
*If you can complete 5 rounds, then it is For Time
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
– Bud – 165# x 2 Strict Shoulder Press
– Logen – 165# Strict Shoulder Press
– Jeffrey – 1st Ring Muscle Up!
– Nick G. – 405# Deadlift
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