WOD - May 17, 2012 - Thursday

Workout of the Day

Warm-Up: 400m row, 20 muscle cleans (45#), 300m row, 15 muscle cleans, 200m row, 10 muscle cleans (all cleans from hang)

Strength: 3x1 Back Squat @ 1RM or close to

Work Capacity: For time:
* 30x Back Squats (135#/95#)
* 20x Pull-ups
* 10x Shoulder-to-overhead (135#/95#)
* 20x Front Squats
* 20x Pull-ups
* 10x Shoulder-to-overhead
* 10x OH Squats
* 20x Pull-ups
* 10x Shoulder-to-overhead

Extra Credit: For time:
* 30x UNBROKEN Wall-balls (30#/20#)
* 30x UB Wall-balls (20#/14#)
* 30x UB Wall-balls (14#/12#)

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