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Row like you hear banjos!

By 12/10/2010No Comments


Warm Up

Mobility WOD for Shoulders (see below video)

5 Mins of Jump Rope

Workout of the Day (WOD)

1000 Meter Row, 10 KB Swing, 2 Burpees
800 Meter Row, 8 KB Swing, 4 Burpees
600 Meter Row, 6 KB Swing, 6 Burpees
400 Meter Row, 4 KB Swing, 8 Burpees
200 Meter Row, 2 KB Swing, 10 Burpees

Kettlebell 70#men/53#women

Assistance Movements (Optional)

Turkish Get ups 10 each side



Another great shoulder mobility wod from Kelly Starrett.