16 November

Training Session AM (7a)

A. Back Squats (Light); 6x5

B. Team WOD

FOR TOTAL CALS TEAMS OF 3 10M AMRAP P1: MAX CAL BIKE P2: 8 BURPEE PULLUPS + 10 HEAVY SLAMBALLS P3: REST 10M AMRAP 1: MAX CAL SKI P2: 15 BENCH (135/75) + 10 YARD BURPEE BROAD JUMP P3: REST 10M AMRAP P1: MAX CAL ROW P2: 15 BB SEATED Z-PRESS (75/45) + 15 SQUATS P3: REST 1. EVERYTIME STATION 2 FINISHES THE WORK, P1 ROTATES TO S2, P2 ROTATES TO S3 AND P3 ROTATES TO S1. 2. SCORE IS TOTAL NUMBER OF CALS IN THE 3 STATIONS.

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Training Session AM (10a)

Jiu Jitsu (2 Hours)