11.16.16

Fitness
A.AMRAP in 15:00
10 russian swings @ 55/35
15 NJ Burpees
20 box step-ups @ 24/20
30 jump rope reps
B.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*Each Rep is 1 point on the AMRAP.  1 round = 75
*Compare to 060616

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
*compare to 061016
B.16:00 block
-Z1/Z2 of choice for 2:00
-20 second belly-to wall HS hold
-20 seconds of hollow rocks
-bad stretch X 20 seconds ea
-5-8 strict TTB
*avoid shoulder depression on TTB.