Thursday November 6th

 Warm up: Light day...
■Run. 4 minute minimum
■Skip at least 1 minute
■Mobility focus: hips and ankles
■Grapevine, high knees, squat walk.
■Stretch, bands, rollers as necessary
After you finish the above choose 3 more activities as finishers (your choice)

Personal WOD:15 ab rollers
                         30 arm curls each arm (30lb-1800lb total)
                          60 kettle bell squats (30lb-1800lb total)
                           50 medicine ball slams
                           15 pull ups