Good One

4 Rounds:
400 m run
50 air squats
2 minute rest between rounds

This is one of those, looks easy but kicks your ass wods.  I finished it in 17:27. Get below those knees at the bottom and lock those knees out with full hip extension at the top of those squats.  Take the full 2 minute rest between rounds too, this way you can really kick some ass on the 400 m runs.

We warmed up with 5 minutes of a 26 stroke/min pace on the rower, and then we practiced handstand walks for about 5 minutes.  Try to do a hand stand up against the wall, and then balance on one hand at a time.  Good balance training, i got about 10' in a hand stand walk after doing them.