Tuesday 11-28-23

 Strength - 8 min E2MOM

8-6-4-2 bb strict shoulder press

Rest 2 minutes

8 min E2MOM

8-6-4-2 bb deadlift

recommended percentages for each lift - 60-70-80-90% of 1 rm

wod - 3 rounds for time

100m shuttle run - down and back 5 times

21 kb swings 53/35

12 pull ups

Logan 80/190 5:20 rx

Jen PR 75/165 7:00

Chris F 205/305 8:20

Dan Q 145/345 6:24

Lee 165/405 5:34 rx

James 190/405 7:42

TJ 145/295 9:05

Shawn 115/215 6:58

Matt G 5:47 rx

Lester 120/300 7:53 rx

Hailey 80/205 6:00 rx

Jeff 100/305 7:14 rx

Jesse 150/365 7:14 rx

Justin 130/295 6:45 rx

Dean 115/255 8:56 40kb

Tony 120/295 8:47 rx

Kara 85/250 8:08 rxish