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November 30 2016

29
Nov

November 30 2016

15-5rowing

November 30 2016

We’re happy to announce that we raised nearly $600 for the Juvenile Diabetes Research Fund with our fundraiser on November 19th! The check is being sent to them today and I am incredibly grateful for the contributions this community made towards a cause that hits home for many of us directly. We improved on our numbers from last year by nearly $150 and that shows how benevolent and service-minded our tribe is in changing the world for the better. Thank you to everyone that made this donation a possibility, no amount was too small and many were overwhelmingly gracious. Let’s continue the positive trend and bring joy to families that are suffering this season by donating unwrapped toys for the Toys for Tots program and the upcoming Naughty or Nice Faith Rx’d competition and drive on December 10th! There’s still time to register, receive a shirt, and participate!
http://naughtyornice.events/

STRENGTH
A) Every 1 min for 5 mins: Deadlift
5 Deadlifts, pick load
B) L Sit Hold:
5x 20 secs

WOD
4 rounds for time of:
10 Thrusters, 95/65 lbs
15 Row Calories
20 Pull-ups
30 Double Unders
CRX: 95/65 lbs, Pull Ups, Double Unders
FRX: 75/55 lbs, Assisted Pull Ups, 90 Jump Rope Singles (3:1)
Time Cap: 25 Minutes
Coaching: Be ready for a “Fran” cough after this one! All four of these movements will collectively bring your heart rate up quickly as you finish that first round, so set a strong, yet maintainable pace from the beginning. Do your best to move fluidly from movement to movement, at least getting one or 2 reps going so you don’t waste time resting.