WOD - November 30, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x3 Snatch balance AHAP -- rest 60s
2) 5x3 Halting snatch-grip deadlift AHAP -- rest 60s
3) 5x3 Clean high-pull AHAP -- rest 60s

Strength:
3 Rounds for total time of:
20 Box jumps (30"/24")
10 Strict C2B pull-ups
100 Double-unders
10 KB Swing with lunge on each leg (70#/53# -- 1 rep is swing, lunge left, lunge right with KB still extended overhead)
Rest 90 seconds between rounds

Additional:
3x10 Weighted back extensions AHAP
3x20 Strict T2B

Post results to comments.