Strength: 10 x 10 Back Squats (50% of one rep max)

Start a set every 90 seconds. The object is to go unbroken on every set. You should have 30-45 seconds of rest for every set. If you cannot complete a set unbroken or the clock catches you, scale the back the weight and go again. Complete all ten rounds unbroken.

WOD: "2012 Games Chipper WOD" for time:

30 Reps of each

GHD Sit Ups (Sub or mix with Abmat Sit Ups if you have done less than 100 GHD sit ups since your time at 307)

Deadlifts (225/155)

Double Unders

Overhead Squats (95/65)

Pull-Ups

**Spend extra time warming up and a lot of time on the foam roller after. You will be very sore otherwise.