Monday 11-6-23

 Strength - 

4x8 incline db bench press

4x8 flat bench db lat pullover

wod - for time

10-20-30-40-50-40-30-20-10  - box step ups 20" - rx weighted vest

100ft dbl kb farmer carry between each sets

- carries 100 ft -  down/back/down = 100 - choose your own weight

- step ups are total reps, not each leg, if you dont have a vest, you can use a long sandbag across your back. If you are wearing a vest you would keep it on during the carries.

Lee 14:57 rx

Shawn 17:02 

Dan 18:07 rx

Abe 19:60 30” su 

James 19:51 rx

Matt 16:12 rx

Frey 19:20 25 db

TJ 20:30 rx

Heather 15:45 rx

Lester 19:40 rx

Dan H welcome back

Dean 20:19 50

Logan 13:33

Lyle 19:28

Landon 19:36

Hailey 21:30

April 17:38

Mark 20:54

Ac 15:33 rx