WOD - May 3, 2013 - Friday

Workout of the Day

Strength: 

1) High bar back squat: 1x5 @ 85%, 1x4 @ 87.5%, 1x3 @ 90%, 2x2 @ 92.5%, 1x2 @ 95%, 1x1 @ 97.5%, 1x1 @ 100% -- rest 2:00

2) Front squat: 5x3 @ 23x1 tempo, heavier than Tuesday -- rest 60-90s

Work Capacity:

A.

10 Rounds for total time: 

5 Thrusters (185#/120#) 

5 Front-racked walking lunge (185#/120#) 

5 Deficit HSPU (4"") 

Rest 1 minute

Rest exactly 1 minute after completion of Part A, then

B.

AMRAP 2 minutes of: 

Double-unders

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