WOD 12/15

A. In 30:00
Build to a 1 RM Front Squat
&
1 RM Strict Pull-up
*rest as needed between set
*use  7-10 Build up sets to get to your max weights

B. 8:00 AMRAP
8 Left / 8 Right one-arm ‘Russian” kettlebell swings @  24K / 16K /  12K
8 Push Press @ 95 / 65 / 35
8 Front Squats (same as PP)
Chest-to-bar pull-ups @ 8 reps / 4 reps / 4 reps w/ smallest band possible
*reps + rounds recorded

Scaling Guide: Goal 3 – 5 rounds.

“Happiness lies in the joy of achievement and the thrill of creative effort.” – Franklin D. Roosevelt