WOD - November 29, 2012 - Thursday

Workout of the Day

Barbell Work:

1) 5x1 Squat clean, 1 Front squat AHAP -- rest 60s
2) 5x3 Behind-the-neck strict press AHAP -- rest 60s

Strength:

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

Work Capacity:

AMRAP 2 minutes of:
KB Swings (70#/53# -- go heavier if possible)
Then, IMMEDIATELY do 21-15-9 reps for time of:
HSPU
Pistols
Then, IMMEDIATELY do AMRAP 2 of:
Cal row

Additional:

3x10 Good mornings, heavy

3x10 Barbell shrugs AHAP

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