November Training

-JT - 9:12. PR

-Nate - 15 rounds. 3 round PR

-Elizabeth - 5:54. First time ever doing it. Could def do better. 

-Grace - 2:57. First time ever doing it. Could def do better. 

-BWT Squat x 11/1K row x 7 round - 40 minutes

-5 WB, 3 HSPU, 1 225lb. Clean x 30 rounds - didn't do for time but felt great and did for consistent pace. 

-Stephen - 30-25-20-15-10-5 GHD Sit up, GHD back extension, knee to elbow, 95lbs stiff leg deadlift 28 minutes. 

-20MIN AMRAP - 250M Row, 25 push ups. 8 full rounds + 128M row

-5 rounds of 275lb. Deadlift, 30 squats, 7 HSPU. Time: 8:12

-500lb. 1RM deadlift PR

-On the C2 rower:

Pull a sub-1:25/500-m pace for as long as possible

0:53

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

0:49

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

0:58

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

0:40

Rest 3 minutes

Pull a sub-1:25/500-m pace for as long as possible

0:36