September 9th 2013

7am and 4pm Strength
AMRAP in 12 minutes of:
2 Back Squat @85%
5 Weighted Pull Ups as heavy as possible
Warm Up
A) Warm Up on the Board
B) 20 minutes to establish a 3RM Split Jerk
Some Tabata
Power Cleans @135, 95
Push Ups
*Note* In this WOD you will be doing 20 seconds of work followed by 10 seconds of rest
alternating movements for a total of 16 intervals. 8 intervals for each movement.