WOD - December 10, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle snatch, 2 OH Squat AHAP -- rest 60s
2) 7x2 Snatch, heavy but fast -- rest 60s
3) 5x2 Snatch pull AHAP -- rest 60s

Strength:
Rest exactly 45s between every set and every exercise:
1) 3xME low goblet squat hold (70#/53#)
2) 3xME ring dips
3) 3xME butterfly pull-ups
4) 3x15 Man-makers (2x40#/25# DB's)

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

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