WOD - April 16, 2013 - Tuesday

Workout of the Day

Strength:

1) High bar back squat: 1x5 @ 70%, 2x5 @ 75%, 1x3 @ 80%, 2x3 @ 85% -- rest 2:00

2)Front squat: 5x3 AHAP @ 23x1 tempo -- rest 60-90s

Work Capacity:

10 Rounds for total time of:

5 C2B Pull-ups

120 foot shuttle-run (markers at 10',20' and 30')

Rest 1 minute

Skill:

EMOTM 10 minutes:

5 HSPU

5 T2B

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