WOD - March 8, 2013 - Friday

Workout of the Day

Barbell Work:
1) 5x2 Clean + 1 Jerk AHAP -- rest 60s
2) 5x3 Clean pulls from just below knee AHAP (preferably use straps) -- rest 60s

Strength:
1) High bar back squat; 1x5 @ 65%, 3x5 @ 75%
2) Front squat; 4x5 @ 65%

Work Capacity:
3 Rounds for total time of:
10 Deadlifts (275#/185#)
50 Double-unders
* Rest 10 minutes, then

3 Rounds of:
Sprint 400m
Rest 1:1

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