Monday 11/3/14 Warm-up: 1. 500m row 2. Quad - TopicsExpress

Monday 11/3/14 Warm-up: 1. 500m row 2. Quad smash Skill: 1. 3x max duration L-sit holds (rings, parallettes, or bars) - Scaled: L-hold from bar, or one leg at a time 2. 2x10 KB Cossack squat (each leg) (https://youtube/watch?v=9CHtHOd_vB8) Strength: Find 1RM (each arm): Single-arm KB clean – front squat – jerk – overhead squat WOD: “Pistol Whipped” Run 400m 15 Pistols – Left 15 Pistols – Right 50 Abmat Situps 12 Pistols – Left 12 Pistols – Right 50 Abmat Situps 9 Pistols – Left 9 Pistols – Right Run 400m

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