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Thursday 11/9/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

1500 m partner row, Tabata style. 

Workout Warmup:

10 min of skills

Workout:

20 min AMRAP

150 m row

5 Evil Wheels 135/95

10 bar over burpees (lateral) 

15 Wall balls 20/14

20 OH lunges w/ wall ball

Endurance:

5 rounds of:

150 m row

5 Evil Wheels 135/95

10 bar over burpees (lateral) 

15 Wall balls 20/14

20 OH lunges w/ wall ball

150 m run

Left and Skill: Make up a lift and skill you missed this week.

Earlier Event: November 8
Wednesday 11/8/2017
Later Event: November 10
Friday 11/10/2017