1.)  3 rounds for time:

• 500 m row
• 12 thrusters 65/95
• 21 med ball sit-ups 15/20

3.)  1 rep max front squat

Tomorrow starts the first day of our December Challenge- WALL SITS !!!  20 sec hold-

- hips must be below parallel

- back against wall

- knees in line with toes

- shins verticals.