Fri. 8/2/2013 WOD

Warm Ups: 2 Rounds

10 Push ups
10 Arm rotation
10 Sit ups
10 Trunk twists
10 Air squats
10 Leg swings

—————–WOD part1—————-

Tabata Rowing Protocol:
Resistance: 6 / Program screen: Cal.

Complete 20 rounds of :

20 sec. of Rowing
10 sec. of Rest
* When rowing you must go 100% all out effort.

—————-WOD part2—————–

Complete 5 rounds.

5 Squat Clean & Jerk
20 Sit Ups

*Due to the limited amount of Rowers, some of you will start on part1 of the WOD, and others on part2. We will them switch roles.

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