Thursday 11/19/15
Start up(8)
Stretch
Group warm up(4)
Gym goat(6)
Jerk skill (6)
Strict press-work up(10)

Bootcamp
5rds
5 reverse burpees to walk out
20 mountain climbers
250m row

Metcon(17)
FGB clock
row
shoulder to overhead 75/55
sit-ups
squat
rkbs 53/35

Metcon-comp(10)
Amrap 2
shoulder 2 oh 145/105
Amrap 2
pistols
Amrap 2
Box jumps 24/20
Amrap 2
squat clean 145/105
Rest one min then
max rep unbroken muscle ups
Score equals total reps

Finisher
60 sit ups
Hip distraction
Shoulder distraction
Quad smash barbell