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Monday August 8, 2011:

Strength: 2x vertical,

Max Rep Bench @ BW / ½ BW,

Max Rep Weighted Pull-up 25/10,

Max Rep Weighted Dip ring or bar,

Note: No Kipping on Weighted Movement

Tuesday August 9, 2011

Reminder: Early A.M. - 6:00am WOD

Strength: 5x1:  

FS @ 90%

WOD: 5RFT

Cleans (squat) @ ¾ BW till failure

200m Run

~1min Recovery Each Round~

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