WOD - December 6, 2012 - Thursday

Workout of the Day

Barbell Work:
1) EMOTM 10 minutes: 2 Squat cleans (85%)
2) 7x1 Push press, split jerk from floor AHAP -- rest 60s

Strength:
High bar back squat: 1x5 @ 75%, 2x5 @ 77.5%, 1x3 @ 80%, 2x3 @ 85%, 1x2 @ 90% -- rest 2:00

Work Capacity:
AMRAP 3 minutes of:
5 Burpees
10 2-count mountain climbers
20 Double-unders
Then IMMEDIATELY for time:
800m run

Additional:
3x10 RDL, heavy
3x10-15 Strict T2B

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