Squat Clean Thruster Ladder
– Start with approximately 50% of your 1 Rep Max
– Every Minute On the Minute Complete 1 Squat Clean Thruster
– After each successful attempt add 10/5#
– You can attempt as many times as you want inside the minute
– Once you fail to complete a rep inside the minute you are done


Black/Blue/Grey WOD

“Oh Great a New Bike”

5 Rounds For Time of:
10/7 Calorie Bike
10 Thrusters, Please do not drop bar from Overhead (75/45) (55/45) (45/35)
10 Pull-Ups (with Bands) (Ring Rows)
*If all the bikes are full you can sub Rowing or Skiing 

November CoolBoard

***Make some goals for yourself for November

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