November 3 workout

Come prepared for running outside. It might be a little chilly.


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Devon and Julie chipping away at Angie
Devon and Julie chipping away at Angie

5 thoughts on “November 3 workout”

  1. Last time I did this, I used a dowel for good mornings with a time of 18:34.

    Did it today with a 45# bar in the same time! 18:34! Situps were straight leg, unanchored, and felt good today.

    Ended the workout with Death by Pullups (1min = 1, 2min = 2, etc)
    PR of 17 minutes + 2 pullups. My hands were ripping, but I can feel 18 min next time.

    Nice work by everyone tonight!

  2. CFWU x3 (-O/H Squats)

    3 Rounds
    800 m Run (sub Row 800m)
    50 Back Ext. 15#
    50 Sit-ups (anchored)

    Time: 21:28
    Death by Pull-ups 11 min. + 11

    Great W/O!!!

  3. Great job tonight guys!!

    “Micheal” —> 21:53
    Did the back ext. with a 45# bar…last time i used a 10# ABS pipe I did it in 18:35.

    “Death by pull-ups”
    13 rounds + 11 pull-ups.

    Can’t wait to see what will be tomorrow’s WOD.

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