For many of us, Cross season is fast approaching.  I know it might seem like a life time away, but life is short.  Try this Wod, and see how you stack up to your team members.

Bike:

V02, 10×3 min., with 2 min. rest. Record average watts.

Core:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball balls (10ft target), 20 pound ball 

50 Burpees
50 Double unders (jump rope)

Post average watts, and Core Wod time to comments.

For more daily juice, http://hefgallery.blogspot.com/