*Friday Workout of the Day, May 6th, 2011*

A. “Griff”
Run 800 m
Run 400 m Backwards
Run 800 m
Run 400 m Backwards
Time: 10:39

Immediately after finishing “Griff”, perform the following:
5-4-3-2-1 of:
Back Squats @ 225 lbs
10-8-6-4-2 of:
Tire Flips @ 300 lbs
Time: 8:05