Rest 3 Minutes Between Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
Nicole S. Great Push Up!
The details on the nutrition challenge will be released soon, my apologies for the delay.
The November Pr's!
Sarah: 62 Double Unders, 271 Fight Gone Bad, Deadlift 215x5
Grampy Firefighter: Deadlift 335
Amanda: 6:31 Karen, 316 Fight Gone Bad, 80lb Power Snatch
McGrail: 41 second Pr om Annie
Paul: 225 Deadlift
Sarah S: Deadlift 130
Jen Ben: Deadlift 185
Keith Ben: Beat Jen Ben at a Workout!
Dave C: Deadlift 365, 10 Rope Climbs in a WOD!
Greg B: 340 Deadlift, 175 Clean, 146 Double Unders, 165 Over Head Squat
Bushy: 50 Double Unders
Mike McLaughlin: 1st Muscle Up
Lysa: Deadlift 140 x4 (30lb Pr!)
Alison: Deadlift 140 also a 30lb Pr!
Nicole S. Deadlift 175x5 Press 100 pounds! 7:41 Karen.
Amy K: Karen 6:50
Shanna: 6:41 Karen
Mark: 20 second Pr on Ninja Jane
If you set a PR (Personal Record) Write it on the PR Board-It is encouraging for everyone! Also if it looks like you may have made the record board for the gym-write the details in the box above the Pr's where records go to get approval and wait to be written up by a coach!
Rowing Competitors: Saturday Row a 4k Time Trial