Monday 

Today is the last day you can complete 17.5. If you have not done it come on in and get it done. After today we will be refreshing our skill work and then finding our one rep maxes starting next week.
A.  Take 15 minutes and work on mobility.  Include rolling out the glutes, IT band and quads.
B. Complete as many rounds and reps as possible in 20 minutes 

Run 400 Meters (if raining-13 lengths of gym-1300′)

2 Rope Climbs / 10 Ring Rows

50′ Sled Push 90/50/25

:45 hanging L or knees to 90° hold. (accumulate time if needed)

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