Thursday 9-17-26

 Strength - back squat 

- work to find your 10 rm

Wod - for time 

3 rounds 

500/400m row

40m s/a kb carry 70/53 - switch half way 

20 abmat sit-ups 

10 American kb swing 70/53

• Ang — 12:21
• Vanessa — 11:53 Rx
• Andrew — 11:35
• Chas — 12:25 Rx
• Dan — 10:45 Rx
• Yooku — 13:57
• James — 295#
• Chas — 95# / 13:21 / 45#/135#
• Dan — 315# / 11:59 Rx
• Jeff — 225# / 12:15 Rx
• Justin — 225# / 11:32 Rx
• Mark — 10:58 Rx
• Kaylee — 105# / 16:53 / 34#/48#
• Sam — 130# / 11:39 / 30#/35#