Strength: Bent Over Row w/ Dumbbell - 50 Reps (Choose your own weight or ask a coach for a suggestion)
WOD: "2009 Games Event Eight"
15 Cleans (155/110)
30 Toes to Bar
30 Double Unders
15 Thrusters (135/95)
30 Pull Ups
30 Burpees
1 lap OverHead walking lunge with plate (45/35)
REC: GHD Sit Ups 3x20