Thursday: Jiu Jitsu, run, metcon

6:00am, 43 degrees, cloudy,

Jiu Jitsu x 60 min

Submission from top side:
- Step over head wrist choke
- Near side step over head elbow lock

Position advancement from bottom side:
- Turn, elbow to ground, to to guard
- Use knee to recover underhook, go to guard or knees

In the PM:

3 mile run @ easy pace

30-20-10 AFAP (6:01)

Swings @ 36kg

Squats 

Push-ups

Leg levers 

5 rounds:

10 x thruster @ 1-20kg kb (5 each side)

5 x chin-up 

Mobility

Stretch 

Notes: 

Weight: 207#

Need to continue to increase work capacity. Body feels great. Increased focus on stretching and mobility has helped.