*Wednesday, June 29th, 2011 Workout of the Day*

A. Stay in the Bottom of Squat Position x 10 Minutes
B. Tempo Runs, First 1 Mile @ 80%, last 1.25 miles @ 90%

*Thursday, June 30th, 2011 Workout of the Day*
A. Low Bar Back Squat, 10 sets of 2 reps @ 65% @ 205 lbs
B. 5 Rounds of:
AMRAP(-1) HSPU with 35 lbs plates
rest 10 seconds
AMRAP(-1) Ring Dips @ 20X0
rest 120 seconds

Highest HSPU: 10
Lowest HSPU: 3
Highest Ring Dip: 8
Lowest Ring Dip: 4

C. 4 Rounds of:
Good Mornings @ 30% @ 115 lbs x 7 reps
rest 45 seconds
GHD Raises @ 2020 x 7 reps
rest 45 seconds

D. 200 Double-Unders for Time: 2:16

*Friday, July 1st, 2011. Workout of the Day*
A. Muscle Snatch, 10 sets of 3 on the minute @ 105 lbs
B. For Time of the following:
Run 200 m
30 Burpees Box Jumps @ 24 inches
Row 350 m
Time: 4:00
C. 3 Rounds of:
5 Squat Cleans @ 185 lbs(touch and go)
Row @ 95% for 90 seconds
rest 3:00 minutes