Friday Nov 9 2018

Part A

A1-4 x 12 BB OH walking lunges- add load each round                 
A2-3 x 8 SA ring rows

Part B

Skills-NFT                                                    
50 DU's                                  
21 TTB                                
50 DU's                                   
15 TTB                               
50 DU's                          
9 TTB   

Part C

10min AMRAP                      
21 SDLHP       GP - 75/55    OP - 95/65     CP - 115/75                
rMU                 GP - 7 beat swings + 7 Banded Transitions,  OP - 5 reps,   CP - 7 reps                  
15 SDLHP                            
rMU                 GP - 5 beat swings + 5 Banded Transitions,  OP - 3 reps,   CP - 5 reps 
9 SDLHP                                    
rMU                 GP - 3 beat swings + 3 Banded Transitions,  OP - 1 reps,   CP - 3 reps