November 15, 2016 

November 15, 2016

Warm Up-

500m Row

3 RNFT:

10 Sit Ups

12 Banded Good Mornings

15 Pause Air Squats (2-3 Seconds)

Strength-

Every 90 Seconds for 7 Sets:

Back Squat x 3 @ 85%

WOD-

With a 10 Minute Running Clock:

750m Row

Remainder of Time AMRAP of:

30 Double Unders/60 Single Skips

20 Wall Balls 20/14

10 Pull Ups

*Score= Row Time + Rounds Completed