November 26, 2012

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.