Gonna have to double up a workout thru the week cause my hip is smoked from that 10k. Here is the Rx'd workout that I will have to make up:

Sunday 080413

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds