WOD - December 15, 2012 - Saturday

Workout of the Day

Barbell Work:

1) 20 mins to establish 1RM Snatch

2) 20 mins to establish 1RM Clean and jerk

Strength:

5x3 Front squat @ 23x1 tempo, 77.5% of most recent 1RM -- rest 60s

Work Capacity:

For total time:

Row 1,000m

Then IMMEDIATELY do 21-15-9 reps of:

Thrusters (95#/65#)

KB Swings (53#/35#)

Then IMMEDIATELY:

Run 800m

Additional:

3x10 Weighted back extensions AHAP

200 abmat sit-ups

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