23 January 2012 – Row, Row, Row Your Boat, then Row it 3 More Times!!!!

Warm-up

Audley Lap Fartleks

20 Squats

20 Push ups

20 Walking Lunges

 

Timed Skill (Record Cumulative Total)

2 Minutes KB Swings

2 Minutes Goblet Squats with Kettlebell

2 Minutes Russian Twists with Kettlebell

 

WOD/Focus: Rowing

Row 500 Meters X 6 (~2 minutes rest in between intervals)

 

Cool Down (Discuss Tuesday Benchmark: “Elizabeth”)

25 Ab Mat Sit-ups

 

 

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