WOD - April 22, 2013 - Monday

Workout of the Day

Barbell Work:

1) Snatch pull + Snatch, 2 + 1: 1x1 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 1x1 @ 75% -- rest 90s

2) Clean from below knees + clean, 2 + 1: 1x1 @ 70%, 2x1 @ 75%, 3x1 @ 80% -- rest 90s

3) Jerk from racks: 5x3 @ 85%

* Percentage based on 4/15/13 OR previous PR, whatever is higher

Work Capacity:

AMRAP 5 minutes of:

100 Double-unders, then max rounds of:

2 Muscle-ups

4 HSPU

8 KB Swings (70#/53#)

Rest 3 minutes, then

AMRAP 5 minutes of:

350m row, then max rounds of:

2 Muscle-ups

4 HSPU

8 KB Swings (70#/53#)

* Try to match or beat your rounds from the first part in the second part

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