11/12/2022 – WOD

Conditioning
5 RFT w/ Partner
20/40/60/80/100 Wall Balls 30/20# to 10/9ft
20/40/60/80/100 Cal Row (f: 16/32/48/64/80)
24/20/16/12/8 Clean n Jerks (increasing weight)

WOD Notes: Goal is sub 40 minutes. M: 155/175/195/215/235#, F: 105/115/125/135/145#. This entire WOD is “you go, I go”. CnJ = 50/55/60/65/70% by rd. 

November Pull-up Challenge
10×4 – Pause Above Bar for 1 sec each rep & lower slowly.

Announcement
“Black Friday” Beer Mile – Who’s interested?

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