Wednesday 6/30/10

Skill/Strength:

Rowing [wmv][mov]

Row 1000 meters for time and form.

WOD:

7 rounds for time:

• 3 Handstand Push-ups [wmv][mov]

• 6 Knees to Elbows [wmv][mov]

• 9 Box Jumps [wmv] “18/12

• 12 Walking Lunges

• 200 Meter Run