February 3rd 2014

7am and 4pm Strength
5 Sets of:
1 Clean + 4 Front Squats @85%
5/3 Muscle Ups
Warm Up
A) Warm Up on the Board
OR
B) 5×1 High Hang Snatch + 1 Snatch Balance + 1 Behind Head Push Press
WOD
For time:
1,000 meter row
Then  5 rounds of:
11 Ball Walls
7 Burpee Box Jumps
11 Toes to Bar