11.18.2016
Warm Up Row 300m Then 2 Rounds of: Wall Walk x 2 Goblet Squat x 8 Bar Tap x 10 Workout of the Day A. 3 Sets Rope Climb x 1-2 Alt Pistol x 6-8 Freestanding Handstand Practice or Nose to Wall Hold x 30-45 seconds B. “Jackie” Complete for time: Row 1000m Thruster x …