May 17, 2011 | Posted in:Daily Info and Workout

Warm up: Run 400m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD: With a continuous clock
Row 400m then Rest 1 min
Row 400m then Rest 1 min
Row 400m then Rest 1 min
Record total time

Click Image

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