WOD 11/30/17

Strength
a) Bench Press 5×5
b) Strict Ring Row 5×8 (feet on boxes)

Conditioning

3×3 Minute AMRAP
1) 30/24 Cal Row, then Max Effort Thursters (95/65)
2) 30/24 Cal Row, then Max Effort Toes to Bar
3) 30/24 Cal Row, then Max Effort Bar Facing Burpees

One thought on “WOD 11/30/17

  1. LUIS S 12-20-14
    BRIAN F 23-SIT-20
    ANTHONY 31-22-23
    PAUL 15-20-19
    CARLOS Z 18-12-12
    KATHY 15-22(KNEE)-10
    MICHELLE 4-27 (KNEE)-10
    CHRIS P 9-23 (KNEE)-7
    CESAR 4-10 (V-UP)-3
    ARTHUR 34 (45)-15 (GHD)-17

    DIANA 4-5-8
    HARLEY 18-16-16
    MATT D 21-18-13
    DAMAN 🙂
    JULIE 23-18-16
    JARED 13-16-20
    TONY. S 11-14-10
    ALICIA 8-10-9
    SAIRA 6-12-8
    ERIC B 16-21-7

    EDDIE 15-24-18
    MARK 12-14-11
    RICH 8-16-13
    SEAN 12-11-17
    MONI 7-13-9
    RAQUEL 14=11=10
    AMANDA 10-9-11
    PAUL 🙂
    DANIELL 14-16-11
    MARIBEL 7-8-7
    BEA 10-:)-6
    JEREMY 12-11-10

    LNDSEY 11-13-11
    DAN V 12-20-23
    RON 7-15-7
    ANDREW 10-16-6
    SUE 9-7-10
    AMY 13 (55) 17-13
    CHRIS 28-10-14
    JACOB 9-25 (K2E)-10
    KELSEY 15-18 (K2E)-14
    KEITH 18-19-:)
    MAYA 15-25 (K2E)-10
    MACIE 7-10-20
    BECKY 21-21-12

    FRITO 18-25-18
    AARON 12-10-10
    ANDREA 14-15-15
    SID 30-33-23
    ART 12-20-7
    GINA 8-12-4
    SHANNON 7-7-9
    SHAWN 12-32-24
    DAN H 33-31-22
    DEMARIS 21-17-20
    DOMINIQUE 29-25-20
    DAVIN. 8-11-8

    KARA 9-13-6
    CHRIS 9-7-3
    HOLLY 23-17-14
    JUDITH 13-14-20
    RITU 7-8-4
    YESSENIA 23-19-11
    BETH 21-18-7
    CRYSTAL 13-9-10
    SASHEE 23-8-12
    ASH 14-13-12
    MARC 13-19-17
    NICK R 13-13-6

    DANA 11-20(K2E)6
    SAIRA 19-15-12
    SHANNON 6-21 (K2E)6
    JULIAN 12-13-15
    JAZMIN 19-11-14
    GABBY 20-15-15
    ALEJANDRA 7-12-11
    VERONICA 1-4-0
    CARLOS 10-10-18
    SOLOMON 20-29-17

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