WOD 01/31/2009

Sprint ROW Intervals
2 min Warm-Up
1 min sprint/1 min easy
1 min sprint/50 sec easy
1 min sprint/40 sec easy
1 min sprint/30 sec easy
1 min sprint/20 sec easy
1 min sprint/10 sec easy
1 min sprint/20 sec easy
1 min sprint/30 sec easy
1 min sprint/40 sec easy
1 min sprint/50 sec easy
1 min sprint
then:
Kettlebell Complex
10 swings (ea arm)
10 cleans (ea arm)
10 goblet squats
25 push ups
max pull ups
3 Rounds