11.4.2020
Free Guest Day is today!
November Row Challenge starts TODAY!

Accessory Work
4x
6 Cuban Press
6 ATYW
10 Band Pull Aparts
8 Dumbbell Lateral Raise
Metcon (AMRAP – Rounds and Reps)
5 min amrap
8 alternating DB Push Up 30/20 (rx+) 50/35
16 Alternating DB Snatch
24 Double Unders
*2:30 minute rest*
Metcon (AMRAP – Rounds and Reps)
5 min amrap
8 Burpees
16 alt DB snatch
24 Double Unders
Nov 2020 Row 250M (Time)
Set rower to 250 M for exact time
Nov 2020 500m Row (Time)
Set rower to 500M for exact time
Nov 2020 1000M Row (Time)
Set rower to 1000m for exact time
Nov 2020 2000M Row (Time)
Set rower to 2000 meters for exact time
Total Distance Rowed (Distance)
Total Distance rowed in meters – using wodify, add previous total to new daily total and update as you go.