WOD - March 15, 2013 - Friday

WORKOUT OF THE DAY

BARBELL WORK:
1) 7x1 Clean + 2 Jerks off blocks AHAP -- rest 60s
* Block height is low thigh a couple inches above knee
2) 5x2 Power clean AHAP -- rest 60s
* Must be touch-and-go

STRENGTH:
1) High bar back squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 75%
2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%
* Yes I realize this is the same as Tuesday, it's the way the Hatch cycle was designed

WORK CAPACITY:
15-12-9 reps for time of:
Deadlift (315#/225#)
Box jumps (30"/24")
* 8 min time limit

* Rest EXACTLY 5 minutes, then

3 Rounds for time of:
400m run
6 Muscle-ups
* 8 min time limit

Post results to comments.