Monday 11-17-14

11-17-14

11-17-14

Warm Up:

Warm Up Game & Squat/Overhead Squat Warm-Up

Skill:

Overhead Squat
3-3-3-3-3

WOD:

500m row @ 70% (casual)
–rest 3-5:00
Max effort 1k row (GO!)
–rest 3-5:00
500m row @ 70% (recover)

*Record each row time

After Bash:

Plank Complex
4 x :15 of each
front, side, side, superman

ONE Nation Competitors:

500m row @ 70% (casual)
–rest 3-5:00
Max effort 1k row (GO!)
–rest 3-5:00
Max effort 500m row (Empty tank)
–rest 3-5:00
500m row @ 70% (recover)

Travel WOD:

Max effort 1k row
500m warm-up & cool down
OR
Max effort 800m run
400m warm-up & cool down

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