11.17.14

Warm-up

3 R.N.F.T.

500 m Row

20 Empty Bar Back Squats

Mobility

Ankle Mobility

Strength/Skill

Back Squat 3×10 @ 70%

METCON

15-12-9:

Toes to Bar

Burpees to a Plate 45/35#

300 Meter Row after Each Round