Monday 01/12/09 WOD

Warm Up

• Spinning  10 Minutes
• Run 400 Meters

Workout of the Day  (WOD)

Ten rounds for time of:

• 12 Burpees
• 12 Pull-ups

Core

• Ab Wheel   2 x 10 – 15 reps
• Back Ext    2 x 10 – 15 reps