WOD - December 7, 2012 - Friday

Workout of the Day

Barbell Work:

1) 5x3 Snatch press-unders AHAP -- rest 60s

2) 5x5 Sotts press AHAP -- rest 60s

3) 5x3 Muscle clean AHAP -- rest 60s

Strength:

3 Rounds NOT for time of:

Close-grip bench 8-10 reps AHAP

Strict muscle-up 1-3 reps

Rest 5 minutes, then for time:

50 KB Swings (53#/35#)

50 Hang power cleans (95#/65#)

50 Shoulder to overhead (95#/65#)

Additional:

3x10 Weighted back extensions AHAP

3x10 Barbell shrugs AHAP

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