WOD - November 27, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean, 1 Front Squat, 1 Push press AHAP -- rest 60s
2) 5x1 2 Clean, 1 jerk AHAP -- rest 60s
3) 5x3 Clean high pull AHAP -- rest 60s

Strength:
5x3 High bar back squat @ 23x1 tempo, 75% of most recent 1RM -- rest 60s

Work Capacity:
6 Rounds for total time of:
Row 300m
5 HSPU
10 C2B pull-ups
* Rest 2 minutes between rounds

Additional:
3x10 Weighted back extensions AHAP
3x20 GHD sit-ups

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