Friday 11/29/13...SWOD - Shoulder Press 1 RM, then 4 RFT - 400 meter run, 10 front squats 95/65, 40 lunges, 10 push jerks 95/65

SWOD: Shoulder press 1 RM

then 

WOD: 4 ROUNDS
400 meter run
10 front squats 95/65
40 lunges
10 push jerks 95/65
*Day 19 sit up challenge: do 110 sit ups