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)
Overhead Squats (95/65)
**Spend extra time warming up and a lot of time on the foam roller after. You will be very sore otherwise.