Make Yourself __________!

[youtube=http://www.youtube.com/watch?v=4B5sfE1fjLs]

WOD: Tuesday

Tabata Hollow Rocks

4 Rounds for time of: (20 min cap)
400M Run
20 Squat Jumps
20 Kettlebell Swings

III: 53/35 II: 35/20 I: 20/12.5

WOD: Wednesday

Lunge  30, 20, 10, 20, 30 / Burpee 3, 2, 1, 2, 3

3 Rounds for time:
100m Run
30 Lunges
15 Pullups
15 Thrusters
15 Knees-to-Elbows

III: 95/65 II: 75/45 I: 55/35