Friday:  November 29, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Floss Shoulders, 2:00/side

3 Steady Rounds
Row 200m
10 Push Ups
10 Sit Ups

Strength/Skill(15:00 – 35:00)
Back Squat:  4×5 at 90% of your new 5RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 60:00):  Strict 20:00 Time Cap

Fitness/Performance
25-20-15-10-5
Cal Row/Bike/Ski
Sit Ups
Burpees

Competition
For Time (reset your rower each time)
8 Bar Muscle Ups
24 Bar facing burpees
12 Cal Row
6 Bar Muscle Ups
18 Bar facing burpees
9 Cal Row
4 Bar Muscle Ups
12 Bar facing burpees
6 Cal Row
2 Bar Muscle Ups
6 Bar facing burpees
3 Cal Row