11.27.2017

W.O.D. 11.28.17




Back Squat 
3-3-3-3-3-3

then:
1 minute of max reps at 70% of your 3 RM

Cash out:
400 Meter Run
25 Toes to Bar

Quote:
“If you're going to do something, strive to do it better than anyone else. Do it all the way. If you're going to half-ass it, why bother?”
 ― Ashly Lorenzana
at

5 comments:

  1. JennaNovember 28, 2017 at 7:59 AM

    6am
    Kevin 235 pr/ 22/ 3:08 rx
    Katie m 135 box/ 20/ 4:40 att
    Justin c 275/ 15/ 3:18 rx
    Laura s 160 pr/ 14/ 3:05 kr
    Angelo 350/14/3:24 rx
    Mike San 170 pr/ 15/4:11
    Mark spak 235/18/4:35 rx
    Laura a 185 pr/ 18/ 2:56 rx
    Jp 300/ 17/ 3:27 rx
    Dana d 170 pr/20/2:56 rx
    Sarah s 105 box/ 4:00 1/2 t2b 1/2 rom
    Brittany 145/:)/ 3:55 rom

    7am
    Joe 215/ 15/ 3:23 rx
    Kate c 125/14/ 4:30 rx

    ReplyDelete
  2. Justin CampanelliNovember 28, 2017 at 7:27 PM

    Giulz/Justin 5:30

    Edwin: 165/ 16@145/ 3:00 kR
    Matt D: 155/ 20@105/ 2:49 kr
    Hunter: 285/15@195/ 3:04 kr
    Kyle G: 175/ 12@125/ 3:46 kr
    Raj: 255/12@175 /2:54 bike 15 cal kr
    Flounder: 175/ 12@125/ 3:07 kr
    Alonso: 175/ 23@125/3:22 TTBA

    ReplyDelete
  3. CFKOP iPad November 28, 2017 at 7:35 PM

    9:30am
    Jill h 175 pr 13 4:27 ttba
    Megg l 165pr 16 5:49rom
    Karen s 125(135x2) 17 5:50ttba
    Mary h 155pr 17 3:55rom
    Miranda h 115 17box 12 5:29vup

    6:30
    Steph m 160 18 3:09rx
    Mariana 160 20 2:55vup
    Brandon d 255 13 5:24rom
    Sean s 255 16 4:30rx
    Matt e 265 14 3:17 kr
    Wes 165 15 :) ttba
    Lindsey 145pr 12 4:36
    Rob p 255 13 4:20rx
    Mahdu 75 11 4:15kr
    Mike c 205pr 16 3:06rx
    Jonathan b 165 15 5:30rx
    Alan k 175 pr (20box) 18 3:40 bike/flr

    ReplyDelete
  4. CFKOP iPad November 28, 2017 at 8:38 PM

    Dudez After Dark
    Neil 355 PR! 5 4:45 Rx
    Michael Roth 235 PR! 18 @ 165 2:46 Rx
    Bryan 195 PR! 13 3:27 Rx
    Esra 175 PR! 11 5:00 cap (3 TTB)

    ReplyDelete
  5. Jason LyonsNovember 28, 2017 at 9:02 PM

    Julia: 95# pr, 10@60, 4:44 kr
    Matt: 275, 13@195, 4:23 rx
    Noel: 235pr, ?, 3:33 rx
    Alex: 120pr, 12@85, 4:??
    Donna: 135, 14@95, 3:37 kr
    Julie: 145, 13@100, 4:24 kr
    Remer: 275pr, 22@195, 2:36rx
    Kevin H: 315pr, 15@225, 3:34 rx
    Tori: 120, 22@85

    Carl: 255 pr, 20 rom, 3:29 rom
    Pete: 265 pr, 21, 3:29 rx
    Kevin T: 215 pr, 14, 3:23 rx
    Justin D: 215, 14, 4:22 rom
    Matt T: 195pr, 16, 3:31 rom
    Tim H: 275
    Bryant: 265pr, 18, 3:22 rx
    Cat O: 150, 18, 3:50 tt rom
    Brynsie: 185, 15, 3:55 ttr
    Nicole R: 115pr, 18 rom, 3:51 tt rom
    Pam G: 200 pr, 17, 3:01 rx
    Danielle G: 185, 12, 3:49 tt rom
    Mike Sim: 300, 17, 2:59 ski
    Mark S: 260pr, 12, 2:56 ski

    Mom: 53pr, 9:47
    Dad: 123, 10:04
    Terry: 108pr, 7:03
    Ina: 98pr, 8:16
    Barb Z: 80 to 17, 9:20

    Cash out was 1rd (20wb, 20 burp, 500m row, 20 kb, 20 bj)

    Keith B: 315, 25@135
    Gordy: 295: 20@205
    Aimee: 220: 17@155

    ReplyDelete