WOD 11/07/2012

Warm Up: Run 400m then dynamic movements of your choice.
(Band assisted pullups...lighter KB swings than you will use during the WOD...normal dynamic warmup movements and mobility that we normally do.) 
*** This should take no more than 10 minutes***
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WOD: 8 rounds -- every 2 minutes perform the following...
60 second max distance row
15x KB swing (32kg/24kg)
*Your final score is meters rowed
(The sooner you get the KB swings done...the longer you'll have to set up and hit the next row.)
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Endurance: 4x400m sprints
*Full recovery between sprints. (Your breathing has recovered to normal rate...so maybe 3 minutes.)
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Core: 100x 4-count flutter kicks (video below)