WOD

20100809
Front Squat
2-2-2-2-2-2-2-2 (60% 1RM)

5 Rounds
1 Set Max Ring Push-ups
Rest
200m Row
Rest

Post loads, total reps, and times to comments.

Focus on bar speed for your front squats. If you do these slowly, you will get little benefit.

Rest as needed between pull-ups and rows. Rows should be hard sprints.

FS 85#
Metcon 46 / 3:55 broken out as:
10/48.4
10/47.6
9/46.9
9/45.7
8/46.5

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Nutrition:

Pre-WOD: banana

Breakfast: 2 eggs over-medium w/ cheese, 3 slices turkey bacon, 1/2 tomato, 6 oz milk

Snack: Greek yogurt, peanuts

Lunch: Liverwurst sandwich on toasted wheat bread w/ lettuce, tomato, mustard. Cottage cheese. Strawberries/canteloupe/pineapple.

Dinner: 2 scrambled eggs w/ cheese and broccoli, 1/2 tomato, 8 oz milk