WOD - December 27, 2012 - Thursday

WORKOUT OF THE DAY

BARBELL WORK:
1) EMOTM 10: 2 Squat cleans (must be touch and go) AHAP
2) 5x3 Snatch balance AHAP -- rest 60s
3) 5x5 Sotts press AHAP -- rest 60s

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

WORK CAPACITY:
21-15-9 reps for time of:
Thruster (95#/65#)
Burpees
2x Double-unders (42-30-18)

ADDITIONAL:
3x10 Weighted back extensions AHAP
3x50 abmat sit-ups

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