Black/Blue/Grey WOD
“Johnny Lawrence”
As Many Rounds As Possible in 20 Minutes of:
8 x 20m Shuttle Run (can sub 200m Row or 400m Bike)
10 Deadlifts (275/185) (225/155) (185/125) (135/85) (95/65)
10 Bench Press (185/105) (155/85) (115/65) (95/55) (75/45)
*After each round take away 1 rep of Deadlift and Bench Press (10-10, 9-9, 8-8, 7-7, …)
*If you can complete all the way thru 1-1 then it is For Time
*PLEASE try to find 1 other person to share yours bars with
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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