Tuesday the 20th of January, 2009

Warm Up
Run 400 meters or two minute double unders

Three rounds of 15 squats, 15 sit ups, 15 push ups, 15 back extensions, 15 good mornings

WOD

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Scale and substitute as needed.