The WOD for 6.30.14 is…

Strength

3 RM (Shoot for an actual PR on 3 RM)

Then

2×20 Weighted Back Rack Lunges

Conditioning

“Schweddy Balls”

Against a 9 Minute Clock

Run 800 M
Then, with any time remaining AMRAP:
3 Power Clean 225/135
6 HSPU

-Rest 3 Minutes-

Against a 9 Minute Clock

Run 800 M
Then, with any time remaining AMRAP
50 Burpees
30 Muscle Ups
10 OHS 135/95

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