WOD - November 1, 2012 - Thursday

Workout of the Day

Barbell Work:

1) Every 30 seconds for 5 minutes (10 reps total): 1 Squat clean @ 90%
2) 5x3 Push jerk AHAP (heavier than last time) -- rest 60s
3) 5x3 Behind-the-neck snatch grip strict press AHAP (heavier than last time) -- rest 45s

Strength:

Low bar back squat: 1x5 @ 77.5%, 2x5 @ 80%, 1x3 @ 85%, 2x3 @ 87.5%, 1x2 @ 90% -- rest 2:00

Work Capacity:

AMRAP 2 minutes of:

* Cal row

Rest 2 minutes, then;

21-15-9 reps for time of:

* C2B pull-ups

* Wall balls (20#/14#)

Additional:

50 GHD sit-ups/50 GHD hip extensions

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