11/22/2017

Warm-Up
300m Row
Squat Sampson Stretch
Inchworm
2x10 chest high KB swing
Swimmers: 20 sec Freestyle 20s
 sec Breast Stroke
5 sec Hang - 5 Kips - 10 Lat pull-ups
PVC Work: Pass Thru / ATW / Good Morning
Own Stretchy Stuff

Metcon (Time)
30 min EMOM - EVERY 5 min complete
50 DU
20 wall balls 20/14
1 rope climb rx+ legless
12/10 cal bike
*Log slowest round