Friday
Mobility-Choose 2 of 3: Couch Stretch, Pigeon Pose, and ankle drills
Wamrup-3 RNFT
25ft walking lunges
10 Ring Rows
5 Box Jumps
A) Back Squats
In 10 mins work to a heavy single heavier than last week (10/30/17)
then, 5×3@85%
B) Skill Work: Rope Climbs
EMOM 10
1 Rope Climb
C) Met-Con: 4 Rounds
50′ DB Walking Lunges
15 Box Overs (24/20)
21 Pull ups
*15 min cap