Every 4 Minutes Complete 10 Bench Press for 3 Sets
*Please share the benches
Then…..
Black/Blue/Grey WOD
“Ben’s Birthday WOD”
For Time:
24/18 Calorie Bike Buy In
2 Rounds of:
24 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
24 Burpee Box Jump Overs (24/20) (20/12) (12/6)
24 DBell Squat Snatch, Alternating (35/25) (30/20) (25/15) (20/10)
24/18 Calorie Row Cash Out
OR….
“Cruella de Vil”
For Time:
600/500m Row
60 Second L-Sit on Rings (L-Sit Between Boxes) (Knees Tucked to Chest) (Laying Down Hold Feet 6″ Off Floor)
600/500m Row
45 Second L-Sit
600/500m Row
30 Second L-Sit
600/500m Row
15 Second L-Sit
February “Cool” Board
***Make some goals for yourself for February
– Tori – 1st Rope Climb
– Jeffrey – 275# Squat Clean & Jerk
– Josh D. – 165# Squat Clean & Jerk
– Aaron – 305# Deadlift
– Josh D. – 305# Deadlift
– Atlas – 1st Deadhang Strict Pull Up!
– Angie P. – 210# Back Squat
– Vi – 175# Back Squat
– Kelsey G. – 190# Back Squat
– Dave – 325# Back Squat
– Aaron – 225# Back Squat
– Josh D. – 215# Back Squat
– Bri – 180# Back Squat
– Jeffrey _ 345# Back Squat
– Hannah – 150# Back Squat
– Nick G. – 215# Back Squat
– Q – 265# Back Squat
– Kady – 256# Back Squat
– Bud – 305# Back Squat
– Tori – 175# Back Squat
– Alyssa – 185# Back Squat
– Jess – 300# Back Squat
– Katie – 210# Back Squat
– Amanda – 175# Back Squat
– Hannah – 65# Snatch
– Kady – 180# Hang Squat Snatch
– Austin – 305# Split Jerk
– Nick C. – 185# Split Jerk
– Ben N. – 100# Split Jerk
– Alyssa – 125# Split Jerk
– Tori – 115# Split Jerk
– Jess – 210# Split Jerk
– Amanda – 135# Split Jerk
– Vi – 90# Split Jerk
– Tran – 105# Split Jerk
– Josh D. – 135# Hang Power Snatch
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