8/2/2011

8/2
CrossFit 540:5.15,6.15,7.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

***Note regular times***

WOD
21 OH/Front Squats
21 Pullups
Run 400 M
15
15
Run
9
9
Run

A)95/65
B)75/55
C)65/45

AAB
21-15-9
OH Squats
Pullups

No Running, same weight

Bench Press 3x5 at 80%
or Run 1 Mile for time