11-9-16

Rowing Sprints 3X300m 4X200m 5X100m 30 sec rest between each interval

Wod 5 Rounds for time 5 Muscle-ups (CC: Rings) 15 KBS (70/53) 30 Sit-ups

We will be placing an order for shirts on Thursday, if you would like one let Missy or Daryl know what size. It’s a long sleeve hoody and they are $25. Samples are at the box, so you can see it and try one on.

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike