WOD - April 5, 2013 - Friday

Workout of the Day

Barbell Work:

1) Clean and jerk: 2x1 @ 65%, 2x1 @ 75%, 2x1 @ 80%, 2x1 @ 85%, 1x1 @ 90%, 1x1 @ 85% -- rest 90s

Strength:

1) 5x3 Push jerk off racks, heavy but perfect -- rest 75s

Work Capacity:

4 Rounds for time of:

500m row

5 Muscle-ups

30 Double-Unders

Rest 3 minutes

Additional:

NOT for time:

50 GHD sit-ups

50 GHD back extensions

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