Skill:
3RNFT – core work
30sec plank
30 flutterkicks
20 russian twists
10 v-ups
WOD:
12min AMRAP
10 calorie row
8 HRPUs
6 thrusters (50% of your 1RM PP)
ANNOUNCEMENTS
THE MOVEMBER VOTES ARE IN! … and the victor is Mr. Joey C (aka foam roller napper). Joe has won a free month membership, but more importantly … an incredibly manly looking facial decal. Congrats on your good genes. Until next year…
