WOD 11.11.14 Tuesday

Warmup Jump Rope 150x

  • Agile 8
  • Single Leg RDL: 2 x 8 (each leg)

A.  EMOM 12

  • 2 Back Squat @ 70% of 1 RM and
  • 3 box jumps

B. AMRAP 12

  • 12 speed skaters/side
  • 10 ring rows
  • 8 v-ups

C. cool down

  • 600m run or
  • 700m row or
  • 1mi bike +
  • foam roll
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