WoD 120927

Strength
Clean
1-1-1-1-1-1-1-1-1-1

Speed
50 foot backwards sled pull ( go as heavy as possible here, consistent movement is required but it should take you 20-30 seconds to cover the distance )
5 times max effort You have 2 minutes for each pull use the remaining time to rest


Met Con

3 minute AMRAP
7 thrusters
7 ring rows (feet elevated)

rest 1 minute

3 Minute AMRAP
7 Power Snatch
7 Box Jumps

rest 1 minute

3 minute AMRAP
Shuttle run ( 20 yrd lengths x 4 )
15 Air Squats