WOD - October 15, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x3 Snatch high pull AHAP -- rest 60s
2) 7x1 3-position Snatch (floor, low hang, high hang) AHAP -- rest 60s
3) 5x3 Snatch balance AHAP -- rest 60s

Strength: Rest EXACTLY 45s in between every set listed (including from one series of exercises to the next):
1) 3xMax Effort Strict press (95#/65#)
2) 3x10 Pendlay row AHAP
3) 3x25 Unbroken KB Swings AHAP
4) 3xME Deadlift w/ Pendlay row weight

Additional:
50 GHD sit-ups + 50 GHD hip extensions

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