11.30.15

Warm Up30 minute clock

20 minute row

:30 sprint every 4 minutes

Not at the start

15 min emom 

5 unbroken pullups/ctb

10 unbroken pushups/5 unbroken ring dips

Mobilize for 20 minutes

A) Fithy 50* 30:00 cap

*1 power snatch+1 squat clean and split jerk 185/125 EMOM(sub TTB for K2E)

B) Run 400m+15 hspu+10 shoulder to ovhd 155/105×3

C)Run 400m+25 ghdsu+30′ HS walkx3

Monday, November 30th, 2015 at 4:33 pm / Competitive