Fri., Nov. 29, 2013 (Laurie only)

Warm-up:

5 min. Bike

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

Five rounds for time of:

Run 400 meters  Bike 1/4 mile
185 pound Deadlift Front Squats,  21 reps

LW: 18:05, Front Squats (1 x 85#, 4 x 65#)

Cool Down:

25 Box Jumps, 25 Push Presses (bar)