Hey Gang!

After yesterday, I thought a nice easy WOD would be in order. I lifted this right out of the Concept2 Workout of the Day site with a slight modification.

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions

Main Workout:
3 x 2000 @ 26 SPM plus bursts, 4 min rest
Row three 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

Alternative:
30 minute pace run. 8-10 min./mile

Have fun!

Coach Charlie