September 13th 2013

7am and 4pm Strength
Establish a 5RM Back Squat
Warm Up
A) Warm Up on the Board
Or
B) 5×1 Power Snatch + 1 Hang Power Snatch
WOD
AMRAP in 15 minutes of:
5 Ring Dips
10 Kettlebell Sumo Deadlift High Pull as heavy as possible
15 Sit Ups
20 Air Squats