WOD 4/18/11

Warm up
Hip, Ankle Mobility
Compound Stretch
 
S.W.O.D
Bench Press 3x10 @ 65%
 
C.W.O.D
 
1000 m Row or 1200 Run

THEN...

4 Rounds
Push Press- 10
Dumbell Chainsaw Row- 20 (10 per side)

THEN...

500 m Row or 700m Run

Coaching Notes: Place the feet in a lunge stance and post one hand on the forward knee. Start the dumbbell on the floor each rep. With the free hand, use the back and trunk to initiate a strong pull and follow through to bring the elbow and dumbbell as high and back as possible. This exercise is meant to use the body to move the dumbbell, not to be a strict, controlled movement.
 
PLEASE,PLEASE see video: http://cathletics.com/exercises/exercise.php?exerciseID=291