WOD - December 8, 2012 - Saturday

Workout of the Day

Barbell Work:

1) 7x1 Snatch @ 65-75% -- rest 1:30

2) 20 minutes to establish a 1RM Clean and Jerk

Strength:

5x3 Front Squat @ 23x1 tempo, 77.5% of most recent 1RM -- rest 60s

Work Capacity:

"Nate" AMRAP 20 of:

2 Muscle-ups

4 HSPU

8 KB Swings (70#/53#)

Additional:

3x10 Weighted back extensions AHAP

3x10 BB Turkish get-ups (65#/45# -- 5 ea side)

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