Day: December 5, 2011

Daily WOD
For Time:
1a. 1k Row
1b. Five Rounds:
– 5 One Arm KB Presses (24/16kg)
– 20 KB Swings (24/16kg)
– 20 Lunges (each)

Endurance WOD
Four to Eight Rounds
– 400m Run
– 2 Minute Recovery
*Hold within 3-5 seconds