February 19th 2014

7am and 4pm Strength (This is for 7am and 4pm only)
AMRAP in 3 minutes
8 OH Lunges @135, 95
6 Bar Muscle Ups
Rest 1 minute
AMRAP in 3 minutes
8 Front Rack Lunges @135, 65
8 Chest to Bar Pull Ups
Rest 1 minute
AMRAP in 3 minutes
8 Back Rack Lunges @135, 95
8 Pull Ups
Warm Up
A) Warm Up on the Board
OR
B) Establish 1RM Behind the Neck jerk
WOD
For time:
1,000 meter row
50 Ball Walls
40 Burpees
30 Deadlifts @225, 135
20 Toes to Bar
10 Power Clean and Jerks @135, 95 (Strip the weights off your bar)
*Notes*
One bar in this workout
This is a long one, quick warm up and go!