27 Nov November 26, 2012 Posted under: Workouts STRENGTH: Back Squats *Warm Up before work sets* 5 @ 75% of 1 RM 3 @ 80% of 1 RM AMRAP @ 85% of 1 RM WOD: 16:00 minute AMRAP 3 thrusters 6 toes to bar Every 4:00 minutes run 200 m, including at the start of the time.