WOD - 8/11/14

Monday

Skill:  Rowing

Strength:  Back Squat – 40% x 5, 50% x 5, 60% x 5

*(Base percentages off of 90% of new 1RM)

WOD:  5 Rounds-in 2 min. complete:

6 Burpees

100m Run

Max Reps Wallballs (20/14)

*Rest 1 min. between rounds

Post Workout:  Foam Roll + Mobility

Challenge of the Week:  Spend a minimum of 10 extra min. on mobility.

*Post score to whiteboard