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IMG_3957When’s the last time you went for a row on the water or in the gym?  When’s the last time you warmed up for rowing?  When’s the last time you used Rowing as a warmup for something else?  For many of you rowing is either your main sport or a foundational training tool that you use to get in wicked good shape.  Regardless, anytime you pick up that handle you should be rowing with purpose and taking deliberate strokes.  So how do we develop purpose and deliberate practice?  A good place to start is the Reverse Pic Drill.

Every time I prescribe a rowing warmup I usually kick things off with the Reverse Pic Drill.  It’s a drill that includes 4 progressions:

Reverse Pic Drill:

1. Half Legs – Taking short strokes at the front end using the first 3 inches of the leg drive.

2. Full Legs – Slightly longer strokes pushing the legs all the way down.

3. Legs and Bodies – Longer strokes adding in the swing of the body.

4. Full Strokes – Full length strokes with the arms finishing the stroke.

When done well and with awareness this drill allows us to focus on three important skills with regards to rowing:

1. Posture – The Torso should be stacked and strong in a neutral and braced position at all points in time during the stroke.

2. Control – As the seat slides forward toward the catch it maintains a constant speed and does not accelerate into the catch.  With good control you should be able to stop at any point in time during the stroke and be in a strong position.

3. Connection – The hips and the hands move together into and out of the catch as if connected by a cable.  If the hips move, the hands should move the same distance, no more no less.  If you are connected you can also focus on your shoulders.  The hips, hands, and shoulders all move together in the first three inches of the drive.

I believe that if you can learn to do the Reverse Pic Drill correctly in your warm up, you can and will become a better rower.  The key is how you execute each progression and what you focus on.  Above is a video review of an elite rower I’m working with.  This is what the Reverse Pic Drill looks like in a single on the water. Check out what he’s doing well and what you can start to focus on every time you row.

If you’re interested in getting on the water, I will be organizing a sculling group to row out of Community Rowing Inc. in Brighton every Monday and Wednesday evening from 6:30pm – 8pm.  If you can fit that into your schedule I’d love to get you on the water.  We will be starting in May.  Shoot me an email ([email protected]) now and let me know if you’re interested.  I’ll keep you updated and get you setup to join us.

Let us know if you have any questions or thoughts in the comments!

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Coach-Pat-ScullingHey Crew!

I hope you had a good April 1st yesterday and you’re ready for the warmer months to start taking hold.  This month we’ll be working on a few different gymnastic skills.  When practicing gymnastic skills it helps to know what your current ability is and how you’re going to progress to a higher skill movement.  The video above contains all of the different progressions I have used to improve my Pistol.  Take a look and get excited to master a pistol in addition to other gymnastic movements this month.  If you have any questions or need any help let me know or grab me next time you’re in.

Also, pistols are a good skill to learn if you’d like to scull (aka – row) on the water with me this Summer.  As the weather gets nicer I will be hosting a couple of learn to scull seminars for anyone that’s interested in trying out for the Renegade Rowing Team.  If you’re interested in learning to scull let me know in the comments or send me an email.  I will be sure to keep you in the loop.

Cheers!

Coach Pat

Lauryn and Terese Warming up at CRASH-B 2015

Lauryn and Terese Warming up at CRASH-B 2015

I believe that life is motion and learning. To live and survive, we must be able to move from place to place and interact with the world around us. In this movement and interaction lies an important opportunity, the opportunity to learn through experience. As a coach, teacher, and lifelong learner, I hope to guide people’s movements and interactions so that they may learn by experience and develop into contributing members of teams, communities, and society. This idea of life and learning through experience is the foundation of my ever-evolving coaching beliefs and the Journey that we take together.

Life is a journey, and the time we spend together in our gym is a way for our crew to experience the journey.  Our mission is to develop a healthy community of firsthand athletes using general physical preparedness as a guide while allowing for specialization in things like rowing, weightlifting, strength club, obstacle course racing, mobility, or racing up Mt. Washington.  As a member of our crew and our community, you get to build general physical preparedness and have fun playing and doing whatever it is that makes you feel alive.  Life is more fun when you can continually improve and challenge both yourself and others.  If there is anything that I or our crew of coaches can help you with please let us know.  We’re here for you and we want nothing but the best for our crew.

RR Guys CRASH-B 2015Last but definitely not least, congratulations to all of our athletes that trained hard this winter and executed an amazing race at CRASH-B 2015, the World Indoor Rowing Championship.  I had a blast coaching you and I can’t wait for next year!  Here are some pics of our crew post race.  RR Morning CRASH-B 2015RR Ladies CRASH-B 2015RR Juniors CRASH-B 2015

How’s it going CFB?

Today we’re taking a look at Kevin mid race. This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon. I’ll be posting regular video reviews about once a week, usually on Thursdays. If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments. If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to [email protected]

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Monday morning at 6am and Wednesday evening at 6pm.  There will be new days and times starting in March, so keep an eye out. Everyone is welcome, just let me know via email – [email protected], and I can get you the details on how to get started and join the group. Share your thoughts to comments and get fired up for CRASH-B 2015!

Hey CFB!

I hope everyone is staying warm and had a blast watching the Super Bowl on Sunday!  Now if only we could take care of this snow, right?  I just wanted to shout out to all of those athletes that participated in the Team Throwdown last weekend.  Well done pushing hard for each other and getting after it.  I was cheering you guys on as I took apart the ergs.

IMG_3541Last weekend I had the privilege to coach 13 athletes at Mt. Strength CF in Winchester as part of my Renegade Rowing Workshop.  The video review seen above was taken there and we all had a blast.  I love seeing people learn and improve.  If there is any way I can help you get better at something please let me know.

I’m constantly trying to learn more and improve myself as well as Renegade Rowing.  I would like to offer the best program and training I can and to do that I need your help.
 
If you could take a few minutes out of your day to fill out this survey, it would mean the world to me.
 
Renegade Rowing(it’s not just rowing 😉 2015 Improvement Survey:
 

https://docs.google.com/forms/d/1Aj3RjFFOnl6d2iIkBRhKcDAP6Zsl_0pNY2tfMzV5gZw/viewform?usp=send_form

 
To show my thanks for filling out the above survey, I would like to invite you to a Homemade BBQ dinner at the gym on Wednesday, February 11th at 7pm in the lounge.  I will have BBQ Pulled Pork and Collard Greens for everyone.  I will outline my intentions for the future and what I can offer.
 
Everyone who fills out the survey will be entered into a Door Prize Drawing at the BBQ Dinner, so tell your friends and spread the word!
 
Any feedback helps!  Thank you for being awesome!

It’s that time of year CFB!  The Holidays are upon us, the renegade rowing league is this Saturday, and it’s starting to look like snow.  Are you prepared?  Did you get your shopping in early and get the gifts you want to give?  Did you register and train for the Renegade Rowing League?  Do you have the tools necessary to deal with all of the snow this year?  If you answered yes to these questions you’re prepared and ready to have some fun.  It’s a good feeling that instills confidence and excitement rather than doubt and worry.

Now, how do you want to feel after next week?  Do you want to have doubts and feel worried?  At that point you’ll be looking at the New Year and deciding on what Resolution to make and work toward.  Setting a goal for yourself and trying to be a better person is not easy.  You have to make changes and improve your habits and have a team to support you.  We all want to improve and be the person we see inside of our heads.  If you’re not prepared to start making those changes it will be a lot harder to accomplish.  Luckily you have a great community and team of coaches ready to help you.

In order to be prepared for the New Year and start living the life you want to live, I’d like you to sign up for the Whole Life Challenge with me.  I’ll be participating and challenging myself to live a better life and I’d like you to support me, just as I’ll be supporting you.  Let’s do it together and Get Awesome!  All you have to do is be prepared and sign up now!

Starting on January 17 and ending on March 14, we’ll work to better our health together.

The Whole Life Challenge is simply an opportunity to “try on” a better version of your health and fitness. As a team, we can earn points and lose points (hopefully we’ll earn more than we lose). And the prize is … Well, it’s who you are on March 14.  Get prepared now and sign up so that  you will be mentally ready to commit wholeheartedly when Jan 17 rolls around. 

I want you on the CrossFit Boston team. I want to bring our power in numbers. Together, I want to make all our possibilities real. Register early for the CFB team HERE to take advantage of the special rates and to lock in your commitment to your future healthier, stronger self.

If you’ve never participated in the WLC, check out this VIDEO.

Please reach out  to me or your coach if you have any questions! I hope you will join us on January 17th!

The Ladies throwing down at the First RRL in November!

The Ladies throwing down at the First RRL in November!

Other Important Info!!!

The Renegade Rowing League (think awesome indoor rowing race with fun people, mobility tools to demo, and a holiday potluck afterwards) is this Saturday at 8am!  Please sign-up here if you plan on having fun and throwing down with us!

Gym Hours for Next Week:

Monday, 12/22 – Regular Hours

Tuesday, 12/23 – Regular Hours

Wednesday, 12/24 – Closed

Thursday, 12/25 – Closed

Friday, 12/26 – 5pm Class Only

Saturday, 12/27 – Regular Hours

Sunday, 12/28 – Regular Hours

 

Hey CFB!  Who’s ready for Turkey?

Epic Wednesday Night at CFB!

Epic Wednesday Night at CFB!

Thanksgiving is my favorite time of year and I can’t wait for next week.  Be sure to check below for the holiday schedule!  Congrats to all of those athletes who PR’ed this week.  I hope you all enjoyed attacking your 1RM Power Clean, 1RM Shoulder Press, “Cindy” and “Mary”.  We’ve had some epic days in the gym with classes packed and everyone throwing down.  The Olympic Lifting, Strength, and Rowing Programs have been blowing up and it’s awesome to see everyone working so hard to reach their goals.  Bring your “A” game for this weekend and next week leading up to Thanksgiving.  I’ve got some fun in store!

Mobility Awesomeness w/ Coach Jen!

Don’t forget to drop in and get your stretch on with Coach Jen every Wednesday evening at 7:30pm and Saturday morning at 8:00am!  If you are tight, run down from a solid week of training, or in need of some good breathing, get there!  Do it. Do it.

Renegade Rowing League 1 – Saturday at 8am!

If you’d like to retest your 2k and race head to head with members of the Renegade Rowing Club and other gyms in the area, sign up on the whiteboard and come ready to race!  Here is some more info on the event.

Holiday Party – December 6th from 6pm to 9pm at Daedalus in Harvard Square

Bring a friend and have some fun!  We’ll all be there!  Get pumped!

CFB T-Shirt Contest! Help us Vote for our next T-Shirt!

Click Here to checkout the designs and submit your vote!

CFB Thanksgiving Schedule:

Thanksgiving is next week and it’s a wonderful opportunity to spend with your friends and families. The staff here at CFB is going to take a couple of days off as well.
 
The schedule changes are as follows:
  1. No 8AM Master’s Classes next week
  2. Wednesday 11/26 
    1. 6am7am12pm classes (NO OPEN GYM BETWEEN MORNING AND NOON CLASS)
    2. No evening classes
  3. Thursday 11/27 – CLOSED
  4. Friday 11/28 – TurkeyWOD 10am – 12pm
  5. Saturday – 10am ONLY
  6. Sunday – 9:30am

Here is the programming for the week!  Have fun and go hard!

11/22

Complete For Time …

250m Row

25 KB Goblet Squats (1.5/1)

500m Row

50 KB Swings

750m Row

75 Double Unders

500m Row

50 KB Swings

250m Row

25 KB Goblet Squats

 

11/23

Teams of 2

One person working at a time.

Complete For Time …

30 Clean and Jerks (135/95)

60 KB Swings (1.5/1)

90 Wall Balls (20/15)

120 Double Unders

1mile Run

 

11/24

1a. Fish Game x2

1b. 20 Reverse Lunges x2

1c. 10 Push Ups x2

 2. 4RFT

250m Row

10 Bench Press @65%

5 Pistols Each Leg

 3. Gymnastic Skills:

10min Handstand Practice Balancing Without Wall/Assistance

 

11/25

1. Back Squat

5 reps @ 75%

Kipping pull-ups 10.10.10, rest 3 minutes

3 reps @ 85%

Kipping pull-ups, 10.10.10, rest 3 minutes

1+ reps @ 95%

Kipping pull-ups 10.10.10

 2. AMRAP6 (For Reps)

9 Air Squats

6 Push Press (85/55)

Max Free Handstand Hold*

*Every second spent in a free handstand or handstand off the wall counts as one rep

 

11/26

PR Wednesday

1. Deadlift

3×10 @50%

Touch and Go

Bar Speed on Drive

2. “Helen”

For time:


3 Rounds

400m Run

21 KB Swings

12 Pull Ups

 

11/27

Home WOD

Compete For Time w/ Family and Friends…

“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

 

11/28

Home WOD

1. Run 1 Mile

 2. EMOM10

5 Push Ups

5 Jump Squats

5 V-Ups

So I’m back to blogging regularly, and I want to address some things that have been both bothering me and causing me to reconsider my training. I’m hoping that you can learn from my experiences and not go down the same, winding road that I’ve taken. Let me start by saying that I’m beginning to realize that as I get older there are some things that need to change. And that’s precisely what this series is going to be about; things to consider as you age in regards to your fitness. 

 

This first post is relevant to EVERYONE who walks into a gym, not just the aging athlete. I’d like to re-address an issue that I see all too often that simply needs to change. Every single one of you are competitive to some degree. That’s part of what enticed you to try CrossFit. While competition is great, it’s not really the point of what we do here, or this post. But that internal motivation and drive is what makes us strive to be better than that other, less-fit/less-healthy version of ourselves. With that being said, I see a lot of potential and opportunity left at the door. Let me explain.

 

All too often athletes and beginners alike, roll in the door, sign-in (RIGHT?!), walk up to the whiteboard and wait for class to start. If they didn’t plan correctly, they might be about 3-4 minutes early. They then wander around until class starts picking up a jump rope for 1-2 minutes, play with a kettle-bell for a minute or two, or lay on a foam roller without much thought as to what they are doing. Some might even go for the good ol’ super front-rack or banded overhead distraction because they have been doing it for the past 2 years and they think that it constitutes pre-class mobility. Let me ask you a question: Do you have a plan for improving mobility so that you can finally get into a legitimate back squat or front-rack position? How about those Overhead Squats? Those are fun huh? For most people, achieving these take some dedicated mobility. Not just 3-4 minutes of “hoping” your mobility improves. 

 

Without a plan to improve mobility (let’s face it, almost everyone could stand to improve mobility in some way) you aren’t doing yourself justice. You are leaving potential and opportunity at the door. This is the biggest and greatest benefit you can afford yourself and your training. It is the most attributable factor to improved fitness and all those new PR’s you’ll be seeing. Get a mobility plan and aggressively attack your weaknesses and limiting ROM. 

 

This shouldn’t have to even be said, but as we age, appropriate warm-up/mobility can make or break your day in the gym. I am able to attribute “good days” in the gym to adequate/proper mobility and warmup, and “bad days” to times when I just don’t have the time to get in the necessary mobility. This wasn’t always the case though. I used to be able to walk into the gym and jump right into a working set of bench (because I abhorred back squat in the not too distant past). Was that the right move then even? Hell no! I would be in a much better place now if I had spent even a little bit of time on movement prep. I now try for at least a half hour of mobility/movement prep before even thinking about picking up a barbell. Anyway, I digress. Let’s get back on track.

 

YES, mobility is necessary. Vital. Imperative even. Every person has areas that are specific to them that need to be addressed, so I can’t say “Do this” or “Do that.” But I know of a couple of coaches that might be able to help you out on that front. Jen has a mobility class 2x/week now. You have options. Exercise those options people! Here’s what I can do for you though. I can promise, no matter your age, you NEED to work on mobility. Give mobility a chance guys. It’s not going to hurt (too bad). But PLEASE, PLEASE, PLEASE don’t be the guy/girl who walks in and jumps right into class. You can’t do that, and expect to have a good day in the gym. See what a legitimate mobility session pre-WOD can do for your training. It will open the doors to new PR’s all over. I promise. 

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Alex ringing the bell with his tickets after a 2k PR on Wednesday!

Alex ringing the bell with his tickets after a 2k PR on Wednesday!

How’s it going CFB!  Who’s ready for the weekend?  Let’s Fire it Up!!!

It’s been another solid week of training and congrats to those that PR’ed their 2k on Wednesday.  How was that Usher concert?  I hear Neal was giving out tickets to those Athletes that were really getting after it.

2 quick announcements, mobility and rowing!

1. Coach Jen has decided to offer her mobility class on Saturday mornings at 8am from now on!  If you’re banged up from getting after it this week be sure to get to her class at 8am and work out those kinks.

2. If you’d like to retest your 2k and try to better your performance throughout the winter, consider signing up and competing in the Renegade Rowing League!  The first race is next Saturday, November 22nd at 8am.  We’ll hook up 10 Ergs to a computer and projector and you can race head to head with the people next to you.  It’s a great way to stay motivated in your training and continually gauge your fitness throughout the Winter.  We’ll be hosting a 2k race like this every month.  Check out more info here and sign up on the Whiteboard!

Ok, now it’s time.  What’s in store for next week?  Before you take a look, I’d like you to think about the word POWER.  What does it mean?  How is it defined?  What variables are involved?  What does it look like?  Last week we saw power snatches at %60 of your 1Rm.  That is light for many people in the gym and it sounds like some of you felt you needed to go heavier.  This week you’ll have an opportunity to find a heavy power snatch, but then you’ll be asked to take some weight off and work at 80% of that weight.  One reason I’ve programmed the power snatches at 60% last week and %80 this week is to help you find more POWER!  (envision Neal doing an Arnold impression – We Need More Power!)  Power = Force x Distance / Time.  By fixing the Force and the Distance in the programming, I’m asking you to move the bar faster.  Get more Speed.  Be sharper in your movement.  Have a better setup.  Keep the bar in a straighter path.  Stick that landing deliberately with some gusto.  Leave no doubt to your coaches that you own the movement and are moving that bar as fast as humanly possible through the middle.  Alright, enough of that for now.  Move the bar faster and get after it!  Here’s the programming for the week.  Have Fun and Attack It!

11/15

1. Thruster

15min to find Heavy 3

 2. AMRAP15

50m Crab Walk

10 K2E

5 KB Snatch Each Arm (1.5/1)

5 Pistols Each Leg (Alternating)

*Rx+ (Pistol w/ KB)

*Scaling (Single Arm KB Swing, Reverse Lunge w/ KB)

 

11/16

Partner “Regatta Gone Mad”

(1 Person works at a time)

(Split up work as you see fit)

Complete For Time …

75 Deadlifts (95/65 lbs)

2k Row

50 Power Cleans (95/65 lbs)

2k Row

75 Push Ups

 

11/17

1. Power Clean

Work up to a 1 RM

 2. EMOM8

2 Power Cleans @80% (Touch and Go)

4 Barbell Roll Outs from Knees

*If you miss a round, complete 5 Burpees and rest until next round

 

11/18

1. 6RFT

8 Overhead Squats (95/65)

4 OH Walking Lunges (95/65)

200m Run

 2. 20 Strict Toes-2-Bar

*Every time you drop off the bar do 20 Double Unders

 

11/19

PR Wednesday

1. 12min to find 1RM Shoulder Press

 2. “Cindy“


AMRAP20

5 Pull-ups


10 Push-ups


15 Squats

OR

Mary“


AMRAP20

5 Handstand Push-ups


10 One legged squats, alternating


15 Pull-ups

 

11/20

1. 5 Sets to work up to something heavy of …

1a. 3 Power Snatch, 1:30 Rest

1b. 3 Thrusters @same weight, 1:30 Rest

2. AMRAP3

3 Power Snatch @80% of above weight

3 Push Ups

2min Rest 

AMRAP3

3 Thrusters

3 Pull Ups

2min Rest

AMRAP3

3 Power Snatch

3 Burpees Over The Bar

2min Rest

AMRAP3

3 Thrusters

3 Pull Ups

 

11/21

1. Push Press

5 reps @ 75%

1.1.1 strict muscle-ups, rest 1:00

3 reps @ 85%

1.1.1 strict muscle-ups, rest 1:00

1+ reps @ 95%

1.1.1 strict muscle-ups

2. 6RFT

6 Push Press @75%

200m Run

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Howdy CFB!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Welcome to Friday!  Let’s Fire It Up!

Congrats on an epic first week of November.  I’ve seen you all getting after it and crushing everything from Handstands and Pistols, to Growling Bear Crawls, to Overhead Squats.  Thanks for your continued hard work and feedback on the programming.  I know the 7am class especially liked those Plate Burpees yesterday!  At noon we named our plates the likes of “My Lil’ Punkin” and “Bertha”.  I heard 7am had some other good names 😉  Keep up the fun and hard work!

Also, Congrats to all those that PR’ed on Wednesday with “Helen” and the Jerk.  This week we have some more solid work lined up.  On Wednesday we will be testing our Front Squat and 2k Row.  Bring your A Game and dig deep for some new PR’s!

Mobility tomorrow at 8am!

Coach Jen is going to be offering her Yoga/Mobility Class tomorrow (Saturday) morning at 8am for anyone interested in getting loose and having fun.  If you had trouble with those Overhead Squats or have any nagging tweaks you should definitely go.  She will change your life!

Indian Food Sunday at 11am!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

A group of our crew is going to get together at the gym on Sunday morning at 11am and then carpool to one of Vijay’s favorite Indian Food Restaurants .  It’s sure to be a deliciously good time, so anyone looking for a solid Sunday should hit up the 9:30 Class and then plan on heading out with everyone to get some food.  If you have any questions get in touch with Coach Mickey or Vijay.

That’s all I’ve got for now, so here is what we have planned for the coming week!

11/8

1. Shoulder Press

5 reps @ 75%

3.3.3.3.3 Strict pull-ups, rest 2 minutes

3 reps @ 85%

2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes

1+ reps @ 95%

3.3.3.3.3 Strict pull-ups (ahap)

 2. 21-15-9

Wall Ball Shots (20/15)

200m Run

 

11/9 (Teams of 3)

1.“The Rowing Farmers”

3 RFT (Everyone Rows Once)

1k Row

500m Farmer Carry (Average Body Weight of Team)

*Split up weight however you want between the two farmers

**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

 

11/10

1. EMOM12

4 Push Ups

2 Snatch @70%

 

2. 20 Strict Toes-2-Bar

*Every time you drop off the bar run 200m

 

11/11

1. AMRAP5

21-15-9

Abmat Sit Ups

Push Press (95/65)

5min Rest – Walk 500m

 2. Complete For Time … (10min Cap)

10 Strict Pull Ups

500m Run, 50 Double Unders

400m Run, 40 Double Unders

200m Run, 20 Double Unders

10 Kipping Pull Ups

5min Rest – Walk 500m

 3. AMRAP5

9-15-21

Push Press (95/65)

Air Squats

 

11/12

PR Wednesday

1. Front Squat

5 reps @ 75%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

3 reps @ 85%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

1+ reps @ 95%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

 2. Row 2k

 

11/13

1. Bench Press

5 reps @ 75%

3.3.3 Skin the cats, rest 3 minutes

3 reps @ 85%

3.3.3 Skin the cats, rest 3 minutes

1+ reps @ 95%

3.3.3 Skin the cats

 2. Complete For Time … (7min Cap)

10-9-8-7-6-5-4-3-2-1

Box Jump (24/20)

1-2-3-4-5-6-7-8-9-10

Burpee

 

11/14

1. 4RFT

400m Run

30 Wall Balls (20/15)

20 Double Unders

10 Deadlifts (275/185)

 2. Max Handstand Hold (Free Handstand or Feet Off Wall)

3 Attempts

 

Let me know if you have any questions and get Fired Up for the second week of November!


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