WOD 01/19/2015

Strength:  Back Squat or Front Squat

5 × 4 @ 80%

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WOD/Conditioning:  Starts at 25 after the hour

30 Sec Row @ 90% effort
30 Sec Row @ 50% effort

30 Sets = total of 15 Minutes
(Yes, look at this as :30 on at near max effort and :30 off at half effort)

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Midline: Starts at 20 til the hour

Tabata Plank Holds 20 on / 10 off x 10
Tabata Hallow Rocks 20 on / 10 off x 10
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Video #1 with Sadie...Video # 2 with Jeff Tucker...both demos of Hollow Rock.  Tomorrow instead of actually rocking back and forth like you see them here...we'll just be holding the position.  

Video #3...just in case some of you have never done a plank hold before...