Rowing and DB Snatches

Warm-up:

1 mile @ 8.5 mph (all fore-foot strikes)

Active Stretching

CFW0D for 3/21/2010:

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

Total Time: 20:13

These are one-arm snatches, alternating arms.

7:00 Exercise Bike