WOD - December 18, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean + 2 Squat jerk heavier than Friday -- rest 60s
2) 7x1 2 Squat clean + 1 Split jerk AHAP -- rest 60s

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

Work Capacity:
5 Rounds for total time of:
15 Power Snatches (75#/55#)
15 Burpees
15 Pull-ups
Row 250m
Rest 1:1

Additional:
3x10 Weighted back extensions AHAP
3x25 GHD sit-ups

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