WOD 12/12/12

Warmup: Row 500, Squat prep (Lower Body Warmup - on the board by pullup bars) -- 10 minutes
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Wendler Cycle 2, Week 1 Back squat/front squat -- 15 minutes
Warmup lifts then 65% X 5 - 75% - 85% x 5 PLUS, then 50% x 10
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Squat Clean EMOM, 10 rounds of 3 reps @ 50% of 1 Rep Max -- 10 minutes
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WOD: (12 minutes)
5 Minute AMRAP of:
30 Front Squats 115/75
30  Pushups
REST 2 MINUTES
5 Minutes AMRAP of:
30 PWR Cleans 115/75
30 Bar over Burpees

Arrive early folks...start warming up.  This is very structured stuff.  Don't be late.  If you haven't already dowloaded the "Big Lifts" App to your smart phone...please do so. 

Yes, the WOD can be scaled by load and reps .