WOD - November 26, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle snatch, 2 OH Squat AHAP -- rest 60s
2) 5x2 Snatch AHAP -- rest 60s
3) 5x3 Snatch high-pull, heavy but fast -- rest 60s

Strength:
AMRAP 2 of:
HSPU
Rest 45s, then
AMRAP 2 of:
Goblet squats (70#/53#)
Rest 45s, then
AMRAP 2 of:
OH Walking lunges (2x53#/35# KB's alternating legs)
Rest 45s, then
AMRAP 2 of:
Hollow rocks

Additional:
3x10 Weighted back extensions AHAP
3x10 Barbell shrugs (elbows turned out and shoulders over bar the entire range of motion) AHAP

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