Jan 3 2011

AM CF WOD

Back Squat 3-3-3: 260 on the last set.  That is a 3 rep PR for me!

                             then

15minute AMRAP 10 pull-ups 20 air squats: 12 rounds

PM CFE WOD
4x5 minutes with 3 min rest:  I did this in a 25 yd pool and hit 300yd each round