Wednesday January 15th 2014

A)Work up to your 4RM (hopefully by your 4th or 5th rnd) then do as many 4 rep sets as possible for rest of the 8 sets
BB Back Squats 

B)12min AMRAP 
200m Run (.12)
Max Reps Pull Ups
Once you finish your run start the pull ups doing as many reps as possible without letting go of the bar, once you do, go back to the run and repeat until time runs out. Your final score is how many pull ups you can complete in 12 min

Coaches Notes: Compare to October 11th 2013.