Wednesday November 19, 2014

Strength: Deadlift
Adv/Int:
1x5 @ 65%
1x5 @ 75%
1x5+ @ 85%

Beg: 2x5 – add 10-20# to last weeks test weight and do 2 working sets of 5 reps at this weight.

WOD: In teams of 3:
Rotate through on the rower, each completing the following:
2 minutes @ 22spm (after rowing - during rest period accumulate 1 minute perfect plank hold)
3 minutes @ 24spm (after rowing - during rest period accumulate 2 minute perfect plank hold)
4 minutes @ 26spm (after rowing - during rest period accumulate 3 minute perfect plank hold)

Team score = total meters accumulated