30th December - Back to it

Short 12 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.

 

Thanks to Concept 2 WOD

 

For time: 100 Kettlebell swings, 24kg Row 50 calories 100 Back squats, 40kg Row 50 calories

 

Great site I just found

 

http://www.wodninja.com/