7 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover/Rehab

C. DB Triplet/Back Extensions

D. CrossFit Class

3 Rounds Each For Reps:
75 Second Clock
17 Cal Row (Damper 10)
Max DBL KB FS In Remaining Time (1.5)
Rest 4m B/W
*17/18/20
*55 Reps

Then: 

3 Rounds Each For Time:
10 SDLHP (115)
10 OTB Burpees
10 Cal Row
Rest 3m B/W Rounds
*:58 - :58 - :54
*2:50

Training Session AM (1040a)

Jiu Jitsu (2 hours)