WOD 6/15/11

Dynamic warm up
 
S.W.O.D
 
Strict Pull ups 12-14 reps 3 Sets
 
C.W.O.D
 
For Time:
 
Row 500M, get off rower and complete 30 kettlebell swings @ 53/35lb, row 500M
 
F.W.O.D
 
Tabata front planks / ring planks