The WOD - MON, 29JUNE09

For time:

Row, 500M

21-15-9 reps
 GHD Sit-ups
 Back Extensions

Row, 1000M

Box Jumps, 20 reps

Row, 500M

21-15-9 reps
 Jumping Ring Dips
 Jumping Pull Ups

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Back Extension, Hip Extension, Hip-back Extension...[ wmv]