Thursday 11-9-23

 Strength - 

3x5 deadlift  then 3x3 deadlift 

Wod - 

Part 1 - 6 min amrap

3-6-9-12-15-18 etc - ghd sit-ups 

4 shuttle sprints - tape to tape and back is 1 or mark off 30’ with two cones and that would be down and back for 1

Rest 3 minutes 

Part 2 - 6 min amrap 

3-6-9-12-15-18 etc - ring dips 

6/5  cal row 

Score each amraps round and reps separately 

Fiona 5+9 - 4+18

Jen PR 5+9 - 5+13

CFrey 6 - 4+6

Matt G 6 - 6+5

Shawn 4+9 - 5+2

James 6 - 4+17

Lester 325 - 5 -5 bar dip 

Dean 265 - 5+3 - 5

Jesse 375 pr 5+8 - 6

Tony 275 - 5 - 5+12

AC 5 - 6

Lee  385 - 5 - 5