01.13.2015 WOD

A. Mobility

B. Warm-up
10 Thrusters (45/35)
10 Good Mornings
20 Mountain climbers
2 rounds

C. WOD

FS/BS Program (Front Squat/Back Squat)

4 sets (3 Front Squat Warm-up & Final Set will be 7FS/13BS @ 65% of 1RM)

I would approach the warm-up as follows: 5reps @ 60%, 5reps @ 70%, 5reps @ 75-80%

Met-con:

3 KB Swings
3 Burpees
3 Toes-to-bar
6 KB Swings
6 Burpees
6 Toes-to-bar
9 KB Swings
9 Burpees
9 Toes-to-bar
12 KBS
12 Burpees
12 T2B
so on & so forth…
7 minute AMRAP