Saturday:
 
WOD:
4 minute rounds with 1 minute rest between rounds.  Every time you rest you run 100m.
If you do not complete within 4 mins, then 5 burpee penalty.
Round 1: 30 box jumps
Round 2: 40 push ups
Round 3: 50 sit ups
Round 4: 60 kettlebell swings
 
BOD:  Heather and Sarah both did the above WOD and then ran 6 miles.  Nice ladies!
 
Sunday:
 
WOD:
800m Run
30 dips
15 shoulder press
400m Run
30 dips
15 shoulder press
800m Run
 
wt: m:105lbs, w:75lbs for shoulder press
 
 
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