WOD - December 11, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean, 1 push press AHAP -- rest 60s
2) 5x2 Clean and jerk, heavy but fast -- rest 60s
3) 5x5 Press from split AHAP -- rest 60s

Strength:
5x3 High bar back squat @ 23x1 tempo, 77.5% of most recent 1RM -- rest 60s

Work Capacity:
3 Rounds for total time of:
30 KB Swings (70#/53#)
30 Wall balls (30#/20#)
30 Deadlifts (225#/155#)
Rest 2 minutes between rounds

Additional:
3x10 Good mornings, heavy
3x10 Barbell shrugs AHAP

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