070209 WOD

Warm-up:
2 rounds of
12 KB swings
12 push-ups
12 Box jumps

WOD:
400m run
10-9-8-7-6-5-4-3-2-1 of
Pull Ups (x2 if jumping)
Burpees
knee's to elbow's (x2 if using ab-mat sit-up)
then finish with 400m run

Rest for 5 to 8 minutes and finish off with a team row.
Groups of 3 or 4
each 1 has exactly 1:45 to row and :15 to switch
after everyone on your team finishes their row, the team with the most Meters wins the race.