WOD

Same warmup as yesterday:
3 sets of 20 air squats with 30 second rest between each set
 then
 5 sets of 10 pushups 30 second rest between each set
 then
 2x 200m run 1 minute rest between sets
 Ensure you warmup as soon as you get there before working out!!!!!



9 Jul 13 WOD
4 rds
400m run
20 burpees
finish with a 400m run