Monday 11-17-14

Monday 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┬áCompetitors: 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...