Monday 11/16/15 - 1RM BS

MAIN WOD

W: 1 Mile Run or 2K Row

—then—

Coaches Choice of Warm Up

M:1 Back Squat 1RM

M:2 Cash Out: Core Work

VIRTUOSITY

V:1 Warm Up

V:2 Learn

V:3 Review: Double Uners, Air Squat, Sit Up, Rope Climbs/Holds

V:4 WOD: 10:00 AMRAP

25 DU/Singles

20 Air Squats

15 sit ups

5 Rope Walk ups (from floor or from low box or chair)