Wednesday 28 November

What what 14#

WOD:

Strength:

12 minutes to find a 3RM of 1-1/4 Front Squat

Go heavier than 16-Nov

Conditioning:

Fran

21-15- 9
Thrusters 95/65
Pull-ups

SCALES:

Gold

Strength:

12 minutes to find a 3RM of 1-1/4 Front Squat

Conditioning:

21-15- 9
Thrusters 95/65
Pull-ups

Silver

Strength:

12 minutes to find a 3RM of 1-1/4 Front Squat

Conditioning:

21-15- 9
Thrusters 75/55
Pull-ups band assisted

Bronze

Strength:

12 minutes to find a 3RM of Front Squat

Conditioning:

21-15- 9
Thrusters 65/31
Ring Rows

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