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)
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