Thursday 101217

15 min. to complete….
1a) 4xD/B Bottom Up OH KB Carry AHAP
1b) 4xME Ring Pull-Ups or Kipping Pull-Up Progression
Workout of the Day:
5 rounds for time of…
25 Heidens (L=1, R=1)
20 Renegade Rows 40/25
10 DB Front Squat (shoulder rack) 40/25
EMOM for 20 Min
1 burpee
5 Goblet Squats
7 Russian Swings
15 MTN Climbers
Run 4.5 miles @ 90% of 4.5 mile TT

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