hero wod

Monday (active rest day)
2x10 minutes on air dyne

Sunday
Warmup: 5 minutes on airdyne
then...
Hero wod of Manion
7 rounds:
Run 400 meters
135 lb. back squat, 29 reps

Quit after five rounds (time - 29:50).

Saturday
10 minutes on airdyne (20 sec on, 10 sec off)
then...
6 rounds
15 squats
15 lunges
(time - 5:28)