WOD - October 18, 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 -- rest 60s

3) 5x3 Behind-the-neck snatch-grip strict press AHAP -- rest 60s

Strength: 

Low bar back squat: 1x5 @ 70%, 2x5 @ 75%, 1x3 @ 80%, 3x3 @ 85% -- rest 2:00

Work Capacity:

21-15-9 reps for time of:

* Burpee box jump-overs (30"/24")

* HSPU

Additional:

10 minutes of bar muscle-up practice

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