09 March 09
Monday
WOD

Build up to a 3 rep max for Back Squat

Rest 3 minutes

Then..
10 sets of 5 reps Chest to Bar Pull-ups (rest 20 Breaths between sets)

Rest 3 minutes

Then..
3 Rounds for time
250 meter row (damper 10)
25 Tire Jumps (24 inchs)

Scoring is complicated, but that's why you pay these people so they can figure this thing out.
First:score your back squat as follows: The percentage over or under your bodyweight. Example you weigh 100 lbs and squat 150 lbs =1.5 or 150%
Second: Take total time in seconds to complete the pullups. Example 10 minutes=600 seconds
Third: Take total time in seconds to complete the final couplet. Example 10 minutes=600 seconds.
Fourth: 600 + 600 = 1200, then divide 1200/1.5 = 800
Lowest score wins