21 November

Training Session AM (530a)

A. Mobility/Prep

B. Back Work

C. DB Triplet/Back Extensions

D. Crossover/Prehab

E. CrossFit Class

Shuttle Runs x4 (Progressive)
*3 W/50# Ball and SB @ Each Turn
*0-10-0-30-0-50
*Complete

Then: 

"Jackie"

For Time:
1k Row
50 Thrusters (45)
30 Pullups
*3:39 (10 Seconds Off From 5 Years Ago)
*U/B Pullups (1:44 Row)

Training Session (1045a)

Jiu Jitsu (2 Hours)