Shoulder Clinic is tomorrow at 11am!

Accessory Work
Lateral Raise
Hinge Reach
Band Pull Aparts
Metcon (AMRAP – Reps)
2 min on 1 min rest
1.Row for Calories
2. Bike for Calories
3. Clean & Jerk any style 135/95
4. Burpees
5. Wall Balls 20/14
Total reps + calories for score
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.