WOD - December 4, 2012 - Tuesday

Workout of the Day

Barbell Work:

1) 5x1 3 Muscle clean, 1 Push press AHAP -- rest 60s

2) 5x1 Power clean, squat clean, split jerk AHAP -- rest 60s

3) 5x3 Clean high-pull AHAP -- rest 60s

Strength:

5x3 High bar back squat @ 23x1 tempo, 75% of most recent 1RM -- rest 60s

Work Capacity:

4 Rounds for total time of:

400m run

10 KB Snatch (53#/35# -- left arm)

10 Deadlift (315#/225#)

10 KB Snatch (53#/35# -- right arm)

Rest 2:00

Additional:

3x10 Weighted back extensions AHAP

3x20 GHD sit-ups

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