WOD

8 Jul 13 warmup

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

8 Jul 13 WOD

3 rounds

15 wall balls (m:20/w:14)
20 hand release pushups
15 weighted squats
20 supine bicycle (4ct)

if you use a barbell on the squats it's front squats, Rx is m:95/f:65. If you use db or kb, use two (one in each hand) that makes enough weight that you can do the first round straight through but will need to rest on the next two rounds.