Thursday 11-30-23

Strength - every 90 sec for 6 rounds

3 bench press 

6 ring rows - controlled 3/1/3

3 ring dips  - strict and controlled 

Start at 55% 1rm and go up 5% to finish at 80%

Wod - for time

 10-9-8-7-6-5-4-3-2-1

Push ups

Ghd sit up 

Between each sets - 40 m single arm kb carry 70/53 - down and back 2 times, switch half way. 

Krista 11:49 rx

Jen Pr 11:17 rx

Chris 12:40 rx+

Dan Q 11:42 rx

Matt 12:07 rx

James 12:32 rx

Heather 105 - 8:30 rx

Jeff 145 8:29 ab

Lester 175 10:25 ttb

Peytan 60 9:56 rx

Logan 85 8:40 rx

Hailey 105 9:36 ttb

Kara 90 12:19 rx

Tony 145 10:19 mb situp

AC 235 8:32 ttb