WOD - March 19, 2013 - Tuesday

Workout of the Day

Barbell Work:
1) 7x1 3-position Snatch (floor, low hang, high hang) AHAP -- rest 75s

Strength:
1) High bar back squat; 1x5 @ 60%, 1x3 @ 70%, 1x2 @ 80%, 1x2 @ 90%, 1x1 @ 95%, 1x1 @ 103%
2) Front squat; 1x5 @ 60%, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 75%

Work Capacity:
AMRAP 6 of:
800m run
Max HSPU in remaining time
* Rest 3 minutes, then

AMRAP 6 of:
800m run
Max Burpees in remaining time

NOTE: Do NOT game the runs, these should be all-out-efforts.

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