Announcements
- Save the Date! The next Family Friends Day is December 4th for all classes!
Fitness – Performance – Sport
A. 3 Sets
Close Grip Bench Press – 3 x 6 – 8 w/30 Sec Rest
Barbell Row – 3 x 8 – 10 w/3 Min Rest
B. 3 Rounds AFAP
400M Row
12 x American Swings @ 2 pood/1.5 pood
12 x Burpee Box Jumps @ 24inch/20inch
12 x Pull-ups (C2B -Advance)
-Post results under comments
Bench and rows done….
Not sure on weight… same as Nicole. Apparently I’m not supposed to lay on my back too long so I did these quickly haha!
WOD sport 15:07 with 24 inch box since I did stepups
A couple muscle ups at end to make sure I didn’t lose them since yesterday. Still got them.
A. Bench done at 85/95/95 sets of 8. Barbell rows done at 85…probably should have gone heavier. Did sets of 8 for those too. Done with Susan…we apparently disregarded the 3 minute rest.
B. Sport WOD with C2B 13:54. Felt good!
Nice job 10AM class! 🙂
Performance at the Firehouse;
A : Bench @ 135, 155, 175
Rows @ 115, 135, 155
B : 13:10