Friday November 10th
FIT
SKILL
THRUSTER LADDER
10 Reps @ 50%
8 Reps @ 60%
6 Reps @ 65%
4 Reps @ 75%
2 Reps @ 85%
*From the floor
WOD
21 - 15 - 9
Burpee Box Jumps
Hang Power Snatch
D - Choose
F - 75/55
P - 95/65
BURN
SWEAT
EVERY 4:00 x 4
25 Wall Balls
15 Double DB Squats
10 Burpee Over DB
CORE
4 ROUNDS:
:30 Leg In and Outs
:10 Rest
:30 L Sit Lifts
:10 Rest
:30 Russian Twists
:10 Rest