WOD 22NOV14

Warm Up: 400m run, “then” 2Rds of: 5-Inch Worms, 10-Good Mornings, 10-Air Squats

Strength: Clean up your “Clean” moderate weight 5Rds of 3Reps

HERO WOD: “Johnson”
AMRAP in 20 minutes:

9 – Deadlifts 245/175 lbs
8 – Muscle Ups
9 – Squat Cleans 155/105 lbs