November 30, 2011

SWOD:  For Quality:
- Hollow Rock for 1 Minute, Arch Rock for 1 Minute -Ten one legged squats, left leg, Ten one legged squats, right leg


Metcon: 10 Rounds:
-100 yard sprints
Rest 90 seconds between sprints

worst= 17.44 seconds (first round), best= 16.00 seconds (ninth round).