2/1 workout

5 rounds
row 500 meters
50 lb thruster 7 reps

8/18

A. Squat Snatch 2-2-2-2-2 Reps

(Work up to a heavy double)

Rest 5 Minutes

B. For Time:

Run 400m
15 Overhead Squats @ 95#/65#
Row 500m
15 Overhead Squats @ 95#/65#
30 Burpees
15 Overhead Squats @ 95#/65#

WOD

WOD (8/5/09)

A. Against an 8-minute running clock:

Run 400m
Max Reps Pull-Ups
Run 400m

Scored by max number of pull-ups. Second 400m run must be finished before the clock expires for the score to count.

Rest 5 Minutes

B. Row 2k

workout of the day

Crossfit workout of the day:
Front squat 3-3-3-3-3 reps

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Gym Jones Workout:

Strength

Workout Type:
Description:	Workout: 10 minute Row @ easy pace Then: Work up to Heavy DL Then: 6x1 Deadlift @ 90% 1RM Rest 4 minutes between sets Then: Row 500m for time Then: Cool Down
Notes:	Deadlift, 500m Row: Mikee = Deadlift @ 225# , 500m Row in 1:56 (new PR)