HAPPY BDAY DAVE SR.

November 9, 1961 to 2020. Age 59


Skill

Plank max hold - 2X rest 1 Min between


WOD

2 Rounds 1st-30 reps/2nd-29 reps

Run 1 lap then 30/29 Wall Balls

30/29 KB Swings

30/29Bent over Row (55/75)

30/29Hang Power Snatches (55/75)

30/29 Back Squats (55/75)

Then, Run 2 laps to End it!!!

29.5 Time Cap

ROWVEMBER

6 mins of :30/:30 @ 5

Tabata @ 5

2 min Rest

500m @ 7


Booty/Ab Camp

3 Rounds

2 mins Bicycles

2 mins Alt. Knees to Elbows

2 mins Squat Jump Ups















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Wednesday, Nov. 25, 2020

Congrats to Ron for a big win in the 60-day challenge, week 5. Skilly 3-rep max Squat Clean WODs 1-10-1 of Burpees to a plate (45) power Cleans (95/135) Toes to bar 24 min time capital Rowvember 250m.

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