November 4th 2013

7am and 4pm Strength
AMRAP in 10 minutes of:
3 Front Squats @80% of 1RM
6 Muscle Ups
Warm Up
A) Warm Up on the Board
OR
B) 5×2 High Hang Snatch + 1 Low Hang Snatch
WOD
AMRAP in 15 minutes of:
10 Pull Ups
10 Burpees
10 Toes to Bar
10 Overhead Squats @95, 65
10 Kettlebell Swings @1.5 pood, 1 pood