11/24/14 (Mon,Nov 24th,2014 : Time) Warm up; 500 meter row (work - TopicsExpress

11/24/14 (Mon,Nov 24th,2014 : Time) Warm up; 500 meter row (work on the pause) 2 Rounds; 10 sit ups 10 push ups 10 kettle bell swings, light (focus on hips) 10 slow bar hold hollow rock/ supermans WOD 5 RFT Row 200 meters rest 20 seconds Toes 2 Bar x10 reps rest 20 seconds Plank Front x60 seconds Side Plank Left x30 seconds Side Plank Right x30 seconds Mobility; Individual Shoulder Banded Distraction crossfit7070/index.asp?page=results&pageid=1&startdate=20141124

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