201130

Good evening Root Down…hard to believe…but, it’s the last day of November! I hope you all had a great holiday weekend. Want to wish Kendall Woodard a very happy birthday! Today’s MetCon is in honor of his 26th birthday…

Wanted to remind you all that December memberships will be due this week. As always, thank you!

201130

Skill

The Kipping Pull-up/Stringing them together

Strength

26 CAL Echo bike for time

MetCon

11 Minute AMRAP

- 28 Air Squats

- 9 Pull-ups/12 Ring Rows

- 4 Power Cleans (135/95)

Score will be total time on bike and total time in MetCon. See you all tomorrow! DOWORK!