WOD - December 13, 2012 - Thursday

Workout of the Day

Barbell Work:

1) 5x3 Muscle clean AHAP -- rest 60s

2) 5x2 Squat clean w/o moving feet (focus on extension and speed) AHAP -- rest 60s

3) 5x5 Behind-the-neck press (snatch grip) AHAP -- rest 60s

Strength:

High bar back squat; 1x5 @ 77.5%, 2x5 @ 80%, 1x3 @ 85%, 2x3 @ 87.5%, 1x2 @ 90% -- rest 2:00

Work Capacity:

AMRAP 4 of:

1 Muscle-up

5 Box jump-overs (30"/24")

Rest 2 minutes, then

AMRAP 4 of:

3 HSPU

6 Pendlay rows (185#/120#)

Additional:

3x10 Weighted back extensions AHAP

3x25 GHD sit-ups

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