WOD: 20130212

Warm Up:

2 rounds of:  10 twisted pushups, 10 Situps, 10 Back Extensions (GHD or Good Mornings with PVC/Bands), 10 Air Squats

New Skill: 

  • Rowing

WOD:

Run 5K (Treadmill), Row 5K, or Bike (30 Min @ High Intensity)