WOD
Level 1
3 Rounds for Time of:
- Renegade Row (20/10) x 10
- Abmat Sit-up x 20
- Run x 250m
Level 2
3 Rounds for Time of:
- Renegade Row (45/30) x 10
- Abmat Sit-up x 25
- Run x 400m
Notes: Renegade Row = push-up + Row R + push-up + Row L. Wear layers! Temps are starting to drop outside.
CASH OUT
3 sets of 10 Good Mornings (empty bar) or GHD hip extension (add weight with light dumbbell if possible), 3131 Tempo
ANNOUNCEMENTS
PAINTBALLLLL!!
We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you. RSVP HERE or write your name down on the sign-up sheet in the gym
13:49
14:18 Rx
Lvl 1.5
Rows @ 20#, SUs x 25, 250m run
11:56
12:25 rx
15:21 @ 20#
12:52 rx
…after “Trainer Battle v1.0” ouch
17:00
12:55 rx