March 5th 2014

7am and 4pm strength
With an ascending ladder, AMRAP in 10 minutes of:
1 Squat Snatch @135, 95
1 Bar Muscle Up
2 Squat Snatch
2 Bar Muscle Ups
3 Squat Snatch
3 Bar Muscle Ups
Continue this pattern and climb as high as possible
Warm Up
A) Warm Up on the Board
OR
B) 5×3 Spit Jerk (Quickly build to a heavy set)
WOD
Its my birf-day yo
3 rounds for time of:
28 Thrusters @95, 65
28 Pull Ups
28 Burpees
28 Kettlebell Swings
28 Double Unders
30 minute time cap