November 9, 2017

Strength/Skill:

            3 Rounds (not for time)

            10 3 Position Ring Rows

            1:00 Side Plank (:30 each)

            4 Hawaiian Squats (each leg)

            :40 Low Squat Hold w/bb

Conditioning:

             EMOTM for 20 minutes, alternate between:

            100m Shuttle Run (10x10m)

            ME Alternating DB Clean & Jerk 40/25