WOD - October 27, 2012 - Saturday

Workout of the Day

Barbell Work:
1) 5x3 Snatch @ 65%, focus on speed and high pull -- rest 60s
2) 20 mins to establish 1RM C&J

Strength:
Front squat: 1x5 @ 75%, 2x5 @ 77.5%, 1x3 @ 80%, 2x3 @ 85%, 1x2 @ 90% -- rest 2:00

Work Capacity:
AMRAP 12 minutes of:
* 5 Push jerks (185#/120#)
* 10 KB Swings (70#/53#)
* 20 Wall balls (20#/14#)

Additional:
5x300m row, rest 1:1

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