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Row – Double Unders – Sprints

By 11/09/2009No Comments


Warm Up

(2 Rounds)

Run 1 Lap around building

10 Push Ups

10 Air Squats

Workout of the Day (WOD)

5 Rounds for time
250 Meter Row
25 Double Unders (Unbroken) or 125 Singles
100 Meter Spint  x  2

Core WOD

(2 Rounds)

25 Glute Ham Sit Ups

25 Back Extensions


The 25 Double Unders or 125 Single Jump Ropes need to be unbroken.  If you fail you must start from zero on that set.  Rest 1 minute between sprints.