12 June 09
Friday
Warm-up
400 meter run
3 rounds
10 pull-ups
15 Push ups
20 sit ups
25 air squats

WOD
Back Squat
3 sets of 3 reps (make your last set a PR)

Rest 3 minutes

"CUPCAKE" (Have fun in Wa, the summers there are awesome, both weeks)
For Time:
3 rounds
500 meter row
21 Overhead Squats 95lbs men/65lbs women
12 Knees to elbow

Finish with 10 minutes of stretching