17NOV

Ranger v8 W10D2

Today’s run is a drag. Literally, pain to do well.

Strength
Heavy BB Row 3,3,3, Burnout
Snatch Grip Row 4x12
Lateral Raise 4x10
Scap Pull Up 4x10

METCON
5RFT - 10 C2B Pull Up + 10x TTB + 5x DL #185 + 15x Wall Ball

Conditioning

15 Rounds - 350m Run + 50m Lunge (Each run must be faster than 1:40 total)