9 Aug 2009

• 500m Row
• 21 seated dumbell press (15kg / 10kg – on the ground, in an L-sit position)
• 21 situps
• 500m Row
• 15 pushups
• 15 back extensions / supermans
• 250m Row
• 9 ring dips
• 9 C2B pullups
• 250m Row

Strap only one foot into the rower if you dare…. Rupert did. Alternate for each row, e.g. First row with right foot strapped. Second row with left foot strapped etc.

Here”s a video of a back extension / superman http://www.youtube.com/watch?v=hwYe98CPfXc&NR=1&feature=fvwp

By CFV · In WODs

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