Warmup
Row 1K

WOD

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
***If you can not do muslce-ups, then sub each muscle up with 3 Pull-ups and 3 Ring Dips.  So the first rotation will go as follows: 100 Squats, 6 Pull-ups, and 6 Ring Dips.

Finish
Overhead Squat 3×5 of light weight with proper depth and form

CrossFit Endurance
Crossfit Main Site Rest Day
Choose ONE of The Following Sports:
90% of best time or 90% of the time from the WOD on 8-19-09
Swim:  600m Tempo 90%
Bike:  12 mile Tempo 90%
Run: 5k  Tempo 90%
C2: 4k Tempo 90%