November 4, 2014

A. 12 Minute AMRAP

-10 Wall Balls 20/14
-10 Walking Lunges 45/25

B. Post Workout Strength

-Jerk
   5x3 @ 70%
-Push Press
   4x5 @ 75%
-Front Squat
   3x5 @ 55% of Back Squat

C. 3 Sets of:

-15 Good Mornings
-10-15 Push-ups (weighted)
-10 Single Arm Bent Over Row (each)