Monday 10-16-23

 Strength - 5x3 front squat - 2 sec pause at the bottom 

Wod - 5 rounds every 3 minutes complete

12/9 cal row

10 front squat @ 45% 3 rm

Max burpee over the bar 

Rest 1minute 

Score burpees 

Chris 205 - 56

Dan 225 - 69

James 255 - 76

TJ 215 - 55

Hailey 135 - 78

Sean 225 - 97

Lester 185 - 83

Dean 155 - 69

Logan 150 - 161

Lyle 155 - 61

Jill 65 - 48

AC 225 - 98