Thursday November 20th

Thursday 141120
Warm Up
Arm Circles
Leg Swings
3×5
RDL
Strict Press
Back Squat
3 Minute Squat Hold
3 Minute Double Unders
Mobility
Skill
Weighted Pull Up 5-5-5-5-5
Weighted Ring Dip 5-5-5-5-5
WOD
“Bu-row-pees”
4×500 m Row
Rows will be executed at a 1:1 work to rest (90 sec row:90 sec rest). Try and maintain the same pace for all four rows. First row will be your baseline. For every second over your baseline on the remaining rows, athlete will complete 10 burpees. 

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