1.24.18: EWOD

A. Warmup- 
4 x 60m Run
10 Air Squats
5 Pull-ups
5 Burpees

B. Core Work:
a. 2 x 1 minute plank hold with 30 seconds rest
b. 50 Ab Mat Situps
c. 2 x 1 minute plank hold with 30 seconds rest

C. Rowing WOD:

12 Rounds of 

40 seconds rowing with 20 seconds rest

Record total meters rowed for all 12 rounds

D. Cooldown- 800m Run

E. ROMWOD