Nov 7th 2018

Fitness:
0-3 min
400m run
AMRAP DB HC w/ remaining time
4-7 min
25/20 Cal Row
AMRAP KBS (American)
9-12 min
1 sled pushes
15 Burpee Broad Jumps
1 sled push
rest 2 min x 2
**You may have to start at different places
+
2-3 sets
FW 150′
10 Slam Balls

Competition:
0-3 min
400m run
AMRAP DU
4-7 min
20/15 Cals AB
AMRAP KBS (American)
9-12 min
20 Thrusters 105/75
20 BF Burpee
rest 2 min x 2
+
2-3 sets of Play and Core
2-3 TGU (per side)
Hollow Arch Work