"im in a different time zone when it comes to speed" -Brendan Schaub

WOD: Thurs Aug 25 2011

Primary Complex
(5 rounds) Front Squat x 5 reps + high box depth jumps x 5 reps = /total time

Secondary Complex
(3 rounds) Push Press x 5 reps + lateral hops x 30 reps = /total time

Met-Con
20 Alternating leg kicks on heavy bag + 5 x dumbbell sprawl cleans
*on the miniute for 10 min

Everlast-What its like

I've seen a rich man beg
I've seen a good man sin
I've seen a tough man cry
I've seen a loser win
And a sad man grin
I heard an honest man lie
-Everlast

Wod: Wednesday August 24 2011

(5 rounds) Deadlift x 5 + Landmine Twist x 6 explosive reps

Met-Con= 5 Leg Raises + 10 Burpees on the minute for 10 min

A road less traveled audio book