Friday, November 10th

Warmup: 3 Rounds of

Row 300 meters

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x 20,

Frog Hops x 20 meters

+++++++++++++++++++++++++++

Strength: Back Squat 6x3

+++++++++++++++++++++

WOD: 12 Minute AMRAP ~ Ascending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

Add 2 reps each round until time is called