Hey Friends!
Killer weekend! Was tough being away, but I’m stoked I learned some awesome new stuff and will be making people move and breathe better – good times!
Keep up the great work – we’re working hard over into the beginning of December, when we’ll retest some of our 1RM’s. You guys are going to crush it, that’s for sure.
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Strength:
Every Minute for 10 Minutes:
ODD – 9 Ring dips
EVEN – 8 Kettlebell Snatches per side.
Metcon – Sir Francis Drake:
15 Minute AMRAP:
300m Row
20 Single arm overhead squats (50/35/Front Rack Squats)
20 Push ups
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