“For Time & AMRAP…”

That Was Freakin’ Rough…

Nice Lil’ “Hero/Girl” WOD Combo To Either Kick Off The Rest Of A “Regular” Week…

And Today… You Get Another Mash Up…

This One’s Gonna Be Both For Time… And An AMRAP… How Much Of An AMRAP Is Gonna Be Up To You!!!

And… This Thursday Night…

From Danielley…

“On Thursday, November 14th, some of us will be getting our Sweat on in a New Fashion…Line Dancing! We will be heading out to Water Wheel Saloon in Norco to take Line Dancing classes. Classes are from 7-9pm and $5. Sign up on the WhiteBoard if you are going to come so we can plan a carpool. DD?!?! But just in case you just want to meet us down there the address is 980 6th St., Norco, CA 92860…”

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

“Nate Meets Jackie…”

***Muscle Ups… Rx’d: M&F… MOD: Coaches Choice…***

***Thrusters… Rx’d: M-45lbs/F-35lbs…***

***HandStand Push Ups… Rx’d: M&F… MOD: Coaches Choice…***

***Pull Ups… Rx’d: M&F… MOD: Coaches Choice…***

***KettleBell Swings… AMERICAN… Rx’d: M-72lbs/F-53lbs…***

20/30 Min WOD!!!

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For Time:

1,000 Meter Row

2 Ring Muscle Ups (Bar Muscle Ups If You Can’t On The Rings…)

50 Thrusters

4 HandStand Push Ups

30 Pull Ups

8 KettleBell Swings… TIME!!!

***With The Remaining 20 Mins… AMRAP…***

2 Ring Muscle Ups

4 HSPUs

8 KBS…

***Then Straight Into…***

10 Mins To Establish a 1 Rep Max:

Thruster (From The Rack…) OR Cluster

From Rack…

From The Ground…

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3…2…1…GO!!!

Mando

11.12.2019 WOD & Scores…