31 Oct 2013

Warm Up

3 mins double unders 

tabata squats/pushups (alternate each 20 sec interval) 

50 sit ups

Samson stretch

Skill

Rowing Efficiency

WOD

3 RFT: 

Row 500m 

21 box Jumps 

15 KB swings 

 9 Pull ups 

rest 3 mins