WOD 11/30/16

A1: Warm Up: Row 1 Minute 

A2: 3 Minutes Row for Distance 
@85% Somewhat Hard Pace; Damper 4/2

A3: 2 RFQ of: 10 Each

Banded Monster Walk Left/ Right (Band around ankles)
Banded Squat (Band around knees)
Paces Banded Monster Walk Forward/Backward (Band around ankles)
No shoes!
Take your time, warm up your hips and core.

B: Back Squat – 3 @50% + 3 @70% + 3 @80% 

% of 1RM  T@21X1; 90-180 Seconds Rest

C1: 3 Minutes Row – Distance 
@85% Somewhat Hard Pace – Damper 4/2

C2: 3 Rounds of 30/30

RKC Plank

Wall Sit

30 Seconds Superman Rock

C3: 3 Minutes Row – Distance 
@85% Somewhat Hard Pace – Damper 4/2