WOD - August 22, 2012 - Wednesday

Workout of the Day

Barbell Work: Clean pull 5x3 @ 85% 1RM clean, Hang squat clean 3x3 @ 80%, Hang squat snatch 3x3 @ 80% -- rest 75s between all sets

Strength: Front squat, 3x3 @ 90%, 2x2 @ 95%, 1x1 @ 100%, 1x1 @ 105%, rest 2 mins between sets

Work Capacity: 4 rounds for total time of:
* Run 800m
* Rest 3 minutes between efforts

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