WOD - September 14, 2012 - Friday

Workout of the Day

Barbell Work: 5 rounds of:
* 3-position snatch (floor to full squat, low-hang/above knee to full squat, high-hang/mid thigh to full squat) -- weight should be heavy but fast (most likely 80-85% range)

Strength: Hi-bar back squat; 5@51%, 5@61%, 5@71%, 5@81%, 5@81%, 5@81%, 5@81%

Work Capacity: For time:
* 10 Burpee box jump-overs (30"/24")
* 20 Pull-ups
* 30 KB Snatches (53#/35# -- alternating arms)
* 40 Hand-release push-ups
* 30 KB Snatches (53#/35# -- alternating arms)
* 20 Pull-ups
* 10 Burpee box jump-overs (30"/24")

Additional: 4x400m sprint with 60s rest between efforts

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