21 Nov 13- The Burn

WOD 

4 x 500m row with 5 min rest in between 

(record lowest time)

then

4 Rounds NOT For Time   

 12 glute-ham raises (come up to 90 degrees)

10 strict pull ups

WARM UP

400m run

10 Air Squats

10 Push-ups

10 Pull-ups

Frankinstein Walk (down and back)

Duck Walk (down and back)

10 Box Jumps

(hollow body position)