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Bench Press / Rowing

By 11/12/2009No Comments

:startwod:

Warm Up

Joint Mobility

Light Stretching

(2 Rounds)

10 Push Ups

10 Air Squats

50 Jump Rope

Workout of the Day (WOD)

Row 500 Meters

Body weight Bench Press 30 Reps

Row 1000 Meters

Body weight Bench Press 20 Reps

Row 2000 Meters

Body weight Bench Press 10 Reps

For time:

Core Work

Ab Wheel 2 x 15

Dead Bugs 2 x 60 second hold

:endwod:

Steven