Rowing, Back Extensions & Sit-ups

Warm-up:

5:00 Exercise Bike
Active Stretching

CFWoD for December 4th, 2009:

Row 1000 meters

Then 21-15-9 reps of:

GHD Situps
Back Extensions
Total Time: 12:50

2:00 Holding "Frog Stand" Planche (2 x 1:00)

1:00 Holding Front Lever Tuck (:40+:20)