Tues. 10/8/2013 WOD

Warm Up: 1 round

400m run
10 Arm Rotation (F/B)
20 Trunk Twists
10 Leg Swings
10 Arm Squats


(Group 1)
Rowing WOD:

500m Row
1 min. rest
1000m Row
1:30 min. rest
1500m Row
1:30 min. rest
1000m Row
1 min. rest
500m Row


(Group 2)
Front Squats
(Gradually increase load)

*Group 1 will then rotate to Strength WOD and Group 2 to the Rowing WOD.


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