Friday, November 1st <Rowvember>

ROWVEMBER ~ This year’s version of rowvember will consist of various row movements. The challenge is how many rowvember movements you can get in for the month. Put your row movements on the side board and see who is the most consistent. GOOD LUCK!

Warmup: 3 Rounds of:

8 calorie ski erg,

8 single arm kb press (each side),

8 kb RDL,

8 kb Russian twists

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Strength: Bench Press: 5x6;

Seated Banded Row: 4x12 <Rowvember movement!>

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WOD: for time:

50 floor presses @ 60% of last working weight from strength set

~ each time you break you must perform 20 ab mat situps