WOD - December 21, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x3 Snatch balance AHAP -- rest 60s
2) 20 minutes to establish a 1RM strict press

Strength:
1) ME push press (155#/105#)
Rest 1 minute, strip outside weights
2) ME push press (135#/95#)
Rest 1 minute, strip outside weights
3) ME push press (115#/75#)
Rest 1 minute, strip outside weights
4) ME push press (95#/65#)
IMMEDIATELY after finishing last set perform 50 burpees for time

NOTE: Set the bar up so you can strip the outside plates in order to get to the next weight in the series. This will minimize transition time and maximize rest.

Additional:
3x10 Weighted back extensions AHAP
100 abmat sit-ups (as strict as possible, minimal arm swing)

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