WOD - January 3, 2013 - Thursday

WORKOUT OF THE DAY

BARBELL WORK:
1) 5x1 Squat clean + 1 Front squat AHAP -- rest 60s
2) 5x3 Snatch press-under AHAP -- rest 60s
3) 4x4 Behind the neck push press (clean grip) AHAP -- rest 60s

STRENGTH:
High bar back squat: 1x5 @ 82.5%, 2x3 @ 87.5%, 2x3 @ 90%, 1x2 @ 92.5%, 1x2 @ 95% -- rest 2:00

WORK CAPACITY:
9-6-3 reps for time of:
OH Squat (155#/105#)
Muscle-ups (6/4/2 for ladies)

ADDITIONAL:
3x10 Weighted back extensions AHAP
50 Strict T2B

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