Wed. 10-28-09 WOD

General CF Warm Up:

Core Lift: Push Press
10 x 50%, 8 x 60%, 6 x 75%, 4 x 85%, 4 x 2 x 90%

WOD: 4 Rounds Best Time
10- KB Thrusters (Men 30-50 each hand, Women 15-30 each hand)
Row 100 m (SPRINT)