WOD - November 5, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x3 Snatch high pull AHAP -- rest 60s
2) 7x1 Power snatch, hang power snatch, hang squat snatch -- rest 60s
3) 5x3 Snatch press-under (no heave) -- rest 60s

Strength:
Rest 45s between every set and every exercise:
1) 3xME Strict Press (115#/75#)
2) 3x15 Strict C2B pull-ups
3) 3x25 UB KB Swings AHAP
4) 3x15 Banded reverse hypers (fairly heavy)
NOTE: If you do not have a reverse hyper, simply attach resistance bands to a GHD and perform the reverse hypers in this fashion.

Additional:
50 GHD sit-ups/50 GHD hip extensions

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