Todays Workout 02.06.14 - Back Squats, Behind Neck Press

Strength

Back Squats - 5RM, 5 @ 95%, 5 @ 90%

Behind Neck Press - 3x5 sets (pause 3 secs overhead)

Metcon 1

EMOM x15 mins

Min 1: 4 Split Jerks + 6 One legged Box Jumps

Min 2: 8 Wallballs + 8 Pull-ups

Min 3: 4 Squat Cleans + 6 Dips

Metcon 2

10 mins AMRAP (w/ weighted vest)

150m Row

4 Tempo Pull-ups*

8 Ring Dips

12 GHD Sit-ups

WOD

15 min AMRAP

10 Toes-to-bar

15 Box Jumps

20 Wallballs