WOD - August 30, 2012 - Thursday

Workout of the Day

Strength: 5 rounds of the complex:
* 1 Snatch balance
* 2 OH Squats
Load should be AHAP for the complex and this complex should be completed unbroken

Work Capacity 1: AMRAP 12 of:
* 1 Power clean (185#/120#)
* 1 C2B pull-up
* 2 Clean
* 2 C2B
* 3 Clean
* 3 C2B
So on and so forth, increasing reps by 1 each round

Work Capacity 2: 8 intervals of:
* Tabata bottom-to-bottom squat
NOTE: Start in the bottom position of the air squat. One rep is standing up to full extension and returning to the bottom of the squat. This WOD will be 8 intervals of 20 seconds of work followed by 10 seconds rest (total of 4 minutes). The 10 seconds of rest MUST be taken at the bottom of the squat. Your score is the lowest reps completed in any of the 8 rounds.

Additional: EMOTM 10 minutes:
* 1-3 muscle-ups depending on skill

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