November 13th 2013

7am and 4pm Strength
Every 2 minutes for 12 minutes:
3 Push Press @85%
10 GHD Sit Ups
Warm Up
A) Warm Up on the Board
OR
B) 5×5 Power Cleans
WOD
AMRAP in 3 minutes of:
8 Thrusters @95, 65
8 Pull Ups
Rest 1 minute
AMRAP in 3 minutes of:
8 Thrusters
8 Toes to Bar
Rest 1 minute
AMRAP in 3 minutes of:
8 Thrusters
8 Kettlebell Swings @1.5 pood, 1 pood
Rest 1 minute
AMRAP in 3 minutes of:
8 Thrusters
16 Double Unders