WOD - 9.8.14

Warm UpThree sets of: Snatch-Grip Romanian Deadlift x 6 reps Box Dips x 20-30 reps

Strength Front Squat Set 1 – 3 reps @ 70% Set 2 – 2 reps @ 80% Set 3 – 2 reps @ 85-90% Set 4 – 1 rep @ 90-95% Set 5 – 1 rep @ 95+% Set 6 - 1 Rep to Est. New 1-RM

Conditioning 16 Minute AMRAP Run 200 Meters 2 Rope Climbs 10 Front-Racked Alternating Reverse Lunges (5 each leg)(45/35)