Saturday, November 5, 2022

Save the Dates!
Sunday, November 20th, 2 PM: Winter Wine Tasting at The Wine Outlet in Vienna
Tuesday, November 29th, 7:30 PM: Nutrition Challenge Information Seminar at CFR7!

For Time w/ Partner – Split Reps Any Way
1200m Run (FX: 900m)
*Every 400m (FX: 300m) complete:
20 Shoulder to Overhead (115/95) (FX: 95/65) (RX+: 135/95)
20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)

into…

1500m Row (FX: 1200m)
*Every 500m (FX: 400m) complete:
20 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)
20 Box Jump Overs (24/20)

*35:00 Cap