WOD - November 8, 2012 - Thursday

Workout of the Day

Barbell Work:
1) 7x1 Power clean, squat clean AHAP -- rest 60s
2) 5x1 2 Push press, 2 Split jerk AHAP -- rest 60s

Strength:
Low bar back squat: 1x5 @ 80%, 2x3 @ 85%, 2x3 @ 87.5%, 2x3 @ 90% -- rest 2:00

Work Capacity:
3 Rounds for time of:
* Run 400m
* 15 Box jump-overs (24"/20")
* 20 KB Swings (53#/35#)

Additional:
3x10 Glute-ham raises AHAP

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