WOW 4/14/2012

Here's the workout of the weekend!
WOW:
-Run with high knees for 20yrds and drop into a pushup, get back up & repeat. Do this 15x.
-50 sit-ups, 400m sprint 3x

Record your time & post it to the DF fbook page!

WOD

Easy Friday!

21-15-9 Sit ups & squats
Sprint 400m

Complete as fast as possible.