WOD 11/25/14

UPPER

Warm Up:
2x Bent KB Press x10
     Kayak Rows x10 ea.

Main Work:
4x Banded KB Press x15
     Landmine Row x20

Accessory:
3x Pull Ups x8
     Overhead Extension x20
     Weighed Crunch x25

Conditioning:
Row 1000m AFAP

Cool Down:
Stretch & Foam Roll