WOD - March 7, 2013 - Thursday

WORKOUT OF THE DAY:

WORK CAPACITY:
Before ANYTHING else complete:
Open WOD 13.1 AMRAP 17 minutes of:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
AMRAP Snatches (210#/120#)

STRENGTH:
1a) 3x10 Good mornings, heavy
1b) 3x15 Pendlay rows, same weight as 1a
* Rest 45s between every set and every exercise, alternating between 1a and 1b until all three sets of each are complete

ADDITIONAL:
2 Rounds of:
ME Strict HSPU
Rest 2 minutes
ME Kipping HSPU
Rest 2 minutes

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