November 22nd

No class Thursday. 12 pm only Friday
Today alot of our athletes really seemed to be turning corners. Lindsay and Amanda did pull-ups for the first time in a workout. Dawn Elsa racked up and impressive 16 rounds+14 on cindy with a very high quality of movement on all of her reps! Today 17 year old Mike Tarnapoll row’d a 6:26 2k after just a few months of crew and found out he is being recruited by Cornell! Congrats Mike!

Skill
Overhead squat- 5×3

WOD
Choose one
20 Minute AMRAP

Cindy
5 pull ups
10 push ups
15 air squats
Top scores
Men
Brett Samuel- 21+2
Women
Dawn Elsa- 16+18

Mary
5 Handstand push ups
10 Pistols
15 Pull-ups

Chad Baumen- 10+18

Mandy( a new Graham invented workout)
1 seated rope climb
10 ring dips
15 Jumping back squats (96/65)

Men
Dave Ulmer-11
Women
Elyse- 7+1