Archive | November 13, 2011

WOD 11.14.11

Warm up: 3 Rounds of: 400m Run + 500m Row – Rowing and Running @ approx 2:00 pace. Take 10-15 minutes to warm up shoulders, then….   10-9-8-7-6-5-4-3-2-1 reps for time of Overhead Squat 115lb/65lb Handstand push ups Strength : Squat 3×8 @ 70% of 1 RM Press 3, 3, 3, 3, 3 SJVA: 3 […]