August 23rd 2013

7am and 4pm Strength
AMRAP in 8 minutes of:
5 Front Squats @70%
Max Effort STRICT Pull Ups
Warm Up
A) Warm Up on the Board
Or
B) 5×3 Hang Snatch. As Heavy as possible, NO dropping
WOD
5 rounds for time of:
10 Deadlifts @225, 135
10 Hand Release Push Ups
20 Later Hops Over the Bar (Total Jumps)