WOD - July 18, 2012 - Wednesday

Workout of the Day

Warm-up: 10x Box jumps as high as possible, 10x KB Swings AHAP, 10x Wall balls AHAP

Barbell Work: 5x1 Power clean @ 95% 1RM power clean, 5x1 Squat clean @ 95% 1RM power clean -- rest 60s btwn each set

Strength: Front squat 5x4 @ 75% w/ 3 count lower, 3 count pause at bottom, explode up -- rest 2 minutes btwn each

Work Capacity: 21-15-9 reps of:
* Box jumps (24"/20")
* KB swings (53#/35#)
* Wall balls (20#/14#)

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