January 27th 2014

7am and 4pm Strength
5×5 1 and 1/4 Front Squat @75% of 1RM
Then
EMOM for 12 minutes alternating movements each minute
12 Heavy KBS
12 Burpees
Warm Up
A) Warm Up on the Board
OR
B) 5×2 Low Hang Snatch + Behind the Head Snatch Grip Push Press
WOD
With an ASCENDING ladder, complete AMRAP in 7 minutes of:
3 Thrusters @95, 65
3 Chest to bar Pull-ups
6  Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
Climb the ladder as high as possible until time expires