Friday 8/7/09 WOD

Back Squat 5-5-5-5-5

Work from 50% to 80%

Thursday 8/6/09 WOD

Rest Day

Wednesday 8/5/09 WOD

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Tuesday 8/4/09 WOD

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round.

Monday 8/3/09 WOD

30 muscle-ups

If you can't do muscle-ups, do
120 pullups and 120 dips