Warmup: ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps
WOD: 4 Rounds
500m Row
5 Pistols, ea leg
10 Pendley rows
1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate)
Cooldown: 3 x 15 GHD situps; roll out and stretch
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