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Row, Jump, Extend, Sit, Repeat…

By 09/10/2009No Comments

CF KB Ft Lauderdale FL 10 09

:startwod:

Warmup

3 Rounds:

  • Run 200m
  • 10 Push Ups
  • 10 Air Squats

Workout of the Day

3 Rounds for Time:

  • Row 1000 Meters
  • 50 Box Jumps (28M / 24W)
  • 50 Back Extensions
  • 50 Glute Ham Sit Ups

Skill Work

Hanging Power Snatch 3 – 3 – 3

:endwod:

Steven