Tuesday 10-8-24

 Strength - bench press

Establish your 10 rep max - get at least 4 working sets in 

Wod - for time

300m run - around the building 

21 parallette dips 

21 pull ups 

160m  - to the road and back

15 parallette dips 

15 pull ups

160m run

9 parallette dips

9 pull ups 

300m run 

1. Angie: 11:00 / 105#

2. Ben: 9:07 / 145#

3. Chris F: 10:52 / 315

4. Dan: 8:32 Rx / 215#

5. Jen: 9:04 / 85#

6. Megan: 10:23 / 135#

7. Joe: 8:45 / 155#

8. Shawn: 10:02 / 105#

9. James: 10:42 Rx / 205#

10. Heather: 105# / 6:47 Row

11. Logan: 8:39 Rx /

12. Jesse: 255# / 8:41 Rx

13. Karen: 65# for 7 / 8:52 ring rows

14. April: 82# for 9 / 9:22 band PU

15. Kara: 90# / 11:55 Rx