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Monday 12.13.12

4 Rounds

500m Row or Ski

5 Renegade Rows ( Push Up + Row Each Arm)

10 Dumbbell Front Squats

25 Sit Ups

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Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips

Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a