Strength: Weighted Dips (use parallel bars in a cage) – 5-5-5-5-5 to heaviest
WOD: From the CrossFit Ontario Challenge 2009: Run 400m
5 Squat Clean and Jerk (165/115)
3 rounds for time.
Right: Cory Hawke at Warrior Dash. CRAZY.
Below: Spartan Race (similar event) which Margo Beaudoin competed in a few weeks ago. AWESOME!