WOD - October 23, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x3 Clean high pull AHAP -- rest 60s
2) 7x1 Power clean, Squat clean, 2 Split jerk AHAP -- rest 60s

Strength:
5x3 High bar back squat @ 23x1 tempo, 70% of most recent 1RM -- rest 60s

Work Capacity:
5 Rounds for total time of:
* 3 Bar muscle-ups
* 6 HSPU
* 12 Pistols (alternating legs)
* 15 Box jumps (30"/24")

Additional:
EMOTM 10 minutes:
* 15 Hollow rocks

Post results to comments.