Workout 8.25.14:
Strength:
Front Squat : 3 x 5 @ 75% 1 x 10 @ 60%

WOD:
10-9-8-7-6-5-4-3-2-1
Burpee Box jumps 24/20
Ring Dips
after each set do a 60 yard shuffle
5, 10,15 yds