WOD - October 20, 2012 - Saturday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 minutes to establish 1RM snatch
2) 20 minutes to establish 1RM c&j

STRENGTH:
Front squat; 1x5 @ 70%, 2x5 @ 75%, 1x3 @ 80%, 3x3 @ 85% -- rest 2:00

WORK CAPACITY:
Courtesy of CompWOD 21-15-9 reps for time of:
* OH Squat (135#/95#)
* T2B
NOTE: 20 double-under buy-in and 20 DU penalty every time you break up the reps

ADDITIONAL:
4x400m sprint -- rest 90s between efforts

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