WOD - July 28, 2012 - Saturday

Workout of the Day

Warm-up: Row 500m at < 20 s/m (goal is 2:05 or less split time), then 40 air squats

Barbell Work: 7 rounds of the complex:
* 2x Snatch balance
* 2x OH squat
Barbell loaded at 70% of 1RM snatch, rest 90s between efforts

Strength: Sotts press, 5x6 AHAP, rest 2 minutes between sets (match last Sotts press weight if possible)

Work Capacity: "Strict JT" 21-15-9 reps for time of:
* Strict HSPU
* Strict ring dips
* Push-ups

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