Complete the following:
5 rounds for time of:
Run 400meters
Rest 2 minutes

 GaryD congratulations on the muscle-up.  Sorry I missed the cake.

Some members were asking about strength programs in addition to the WODs.  Here is a great article from CrossFit entitled “Strength Bias” (http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl).