WOD - March 12, 2013 - Tuesday

WORKOUT OF THE DAY

BARBELL WORK:
1) 7x1 Halting snatch + OH Squat AHAP -- rest 60s
* First pull to just below knees, pause 3 seconds, then perform the snatch from this position. Finish each rep with an additional overhead squat.
2) 5x3 Snatch pulls AHAP -- rest 60s

STRENGTH:
1) High bar back squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 75%
2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%

WORK CAPACITY:
For total time:
30 Cal row
20 Burpees
30 OH Lunge steps (2x 53#/35# KB's)
60 Double-unders
30 OH Lunge steps (2x 53#/35# KB's)
20 Burpees
30 Cal row

ADDITIONAL:
3x10 Weighted back extensions AHAP
3x30 GHD sit-ups

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