THURSDAY 08 NOVEMBER 2018

-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD

-AEROBIC (ROW)-
1 MIN ROW
1 MIN REST
2 MIN ROW
2 MIN REST
3 MIN ROW
3 MIN REST
4 MIN ROW
4 MIN REST
3 MIN ROW
3 MIN REST
2 MIN ROW
2 MIN REST
1 MIN ROW
1 MIN REST

-ENDURANCE-
4 ROUNDS (H)
100M SLED DRAG ARMS EXTENDED
50M SANDBAG BEAR HUG CARRY
5 MAN-MAKERS

AMRAP 20 (M-L
)200M SANDBAG SHOULDER CARRY
100M SUITCASE CARRY (RIGHT)
100M SUITCASE CARRY (LEFT)
100M WAITERS WALK (RIGHT)
100M WAITERS WALK (LEFT)

-COOL DOWN-
DOWN DOG
½ SADDLE
PIGEON
½ FORWARD FOLD
SUPINE TWIST
CHILDS POSE W/SH
FORWARD FOLD