WOD - March 9, 2013 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM Snatch
2) 20 minutes to establish a 1RM Clean and jerk

Work Capacity:
5 Rounds, each for time of:
15 Burpees
20 KB Swings (53#/35#)
40 DU
Rest 1:1

Skill:
EMOTM 5:
3-5 Muscle-ups
* Full turnout required every rep

Additional:
3x10 Weighted back extensions AHAP
3x30 GHD sit-ups

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