WOD 11/23/16

A1: Warm-up – Row 1 Minute

A2: 3 Minutes Row – Damper 4/2
@85% Somewhat Hard Pace (Not Sustainable)

A3: 3 RFQ of: 5 Each (Shoes off)

Banded Dead Bug / Banded Glute Bridge/ Banded Squat

B: Back Squat-  5@70% + 4@70% + 3@70% + 4@70%

% of Heavy Single From 09/19/16 @41X1; 90-180 Seconds Rest

C: 2 Minutes Max Bike Calories

@85% Somewhat Hard Pace
Sub with Row Calorie (Damper 5/3)

D1: Split squat – 5/5/5/5 Each Leg 
@31X1; 30 Seconds Rest Between Sides
@33% BW Each Hand

D2: Bent Over Row – 5/5/5/5  

Use same K.B. as Split Squat/Alternating
@2020; 30 Seconds Rest Between Sides

*E:3 Minutes Row – Damper 4/2
@85% Somewhat Hard Pace (Not Sustainable)

*= Complete as much as possible in time remaining.