11.17.17

Fitness
A.In 12:00, work to a heavy 1 rep deadlift
B.15:00 Block
-6-10 ring push-ups @ 1111
-3 OH med ball throws (max distance-no rush)
-20 second side plank ea side
-twisting lunge X 5 breaths ea
C.toggle roll X 20
sphinx X 10 breaths
special shoulder #2 X 10 breaths ea
-breathe on back 4-6-7 for 2-3:00

Performance
A.AMRAP in 14:00
20 Thrusters @ 85/55#
20/10 pull-ups
40 double unders
B.Z1 for 5-10:00
C.shoulder sleeper X 10 breaths ea
-down dog X 10 breaths
-single leg seiza X 5 breaths ea
-seated spinal twist X 10 breaths ea
-breathe on back 4-6-7 for 2-3:00