WOD - November 17, 2012 - Saturday

Workout of the Day

Barbell Work:

1) 20 minutes of Snatch speed work (reps at no more than 70%)

2) 20 minutes of C&J speed work (reps at no more than 70%)

Strength:

Front Squat; 1x5 @ 82.5%, 2x3 @ 87.5%, 2x3 @ 90%, 1x3 @ 92.5%, 1x2 @ 95% -- rest 2:00

Work Capacity:

Regionals 2012 Team WOD 2; For time:

* Row 1,000m

* 25 Pistols (alternating legs)

* 15 Hang power cleans (225#/135#)

Additional:

3x800m run, rest 90s between efforts

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