Sat. 10/19/2013 Weekend WOD

Warm up:

400m Run
10 Arm Rot. (F/B)
10 Push Ups
20 Trunk Twists
10 Sit Ups
10 Leg Swings
10 Air Squats

——————–WOD——————-

Complete 4 rounds for time.

Buy In:
Group1: 800m Rowing
Group2: 800m Run

20 Air Squat
20 Tire Stricks
15 Inverted Ring Rows
15 KB Sit Up Press

Buy Out:
Group2: 800m Rowing
Group1: 800m Run

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