9.12.17

Warm up

14 burpees x 10 min

Nose breathing of course. One nostril or mask recovery if you can.

Mobility

A) 5 sets(go every 3:00)

snatch+5 ohvd squats

B) 5×3 deadlift+ 3 sumo

C) 5x1000m row w/3 min rest

D) class metcon if you want.

Class accessory