7/16/12

Warmup:
Easy row/run/jump rope
General Dynamic
Junkyard Dog

Strength:
Max Effort Clean and Jerk- find a 1 rep max.
Be fast and aggressive

WOD:
AMRAP 7 minutes-
3 Thrusters
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
Continue this pattern for 7 minutes.
Guys use 75#, girls use 45#
If you cannot do sets of 10+ unbroken kipping pullups in a wod, scale the pullups to horizontal rows. Make sure your chest touches the bar if you do rows.