11.27.17

Fitness
A.deadlift @ X1drop @ 65% X 1 X 12; rest 20-30 seconds b/t reps
*If you did not DL for DOTS, do…
A.In 12:00, work to a heavy 1 rep deadlift
B.5 sets
-p.lette push-ups @ 1111 X AMRAP-2
-14 windshield wipers
C.run 15 seconds fast X 6; walk 60 seconds
D.elevated rocks X 20
-single leg seiza X 10 breaths ea
-sideways roll from sphinx X 10-20
-breathe @ 6-7-8 for 2-3:00

Performance
A.complete the following battery of tests
-AMRAP of CGBP @ BW/65% of BW
-AMRAP pronated strict pull-ups
-AMRAP P.lette push-ups
-AMRAP supinated pull-ups
-AMRAP of DB snatch @ 55/35 (must alternate) in 2:00
-run 400 meters X 3 w/60 seconds rest b/t ea rep (for total run time)
*rest exactly 60 seconds b/t ea test and record results
B.down dog X10 breaths
-up dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00