Nov 21st 2018

Fitness:
8 min AMRAP
10 Slam Balls
10 Burpees
Shuttle Run (gym)
3 min rest
8 min AMRAP
KB Snatch (5 per)
8 Ring Row
10 Cal Row
+
3 sets
Sled push
SA FW 100′ (50′ per) HAP
5 J Curl- Really light weight

Competition:
Every 5 min x 3 sets
30/22 Cal Row
400m run
+
Every 5 min x 3 sets
15/10 Cals AB
30 WB
15 KBS
+
Cool Down/Stretch