WOD - April 8, 2013 - Monday

Workout of the Day

Barbell Work:

1) 5x2 Muscle snatch AHAP -- rest 75s

2) 7x1 Snatch @ 85-95%

* Work up to 95% over the 7 sets without missing a lift. If you miss, drop back down to last successful weight and stay there for remaining sets.

Strength:

1) 15 minutes to establish a 1RM Strict press

Work Capacity:

Broken "Amanda" For time:

9 Muscle-ups

Rest 0:30

9 Squat snatch (135#/95#)

Rest 1:00

7 Muscle-ups

Rest 0:30

7 Squat snatch

Rest 1:00

5 Muscle-ups

Rest 0:30

5 Squat snatch

Additional:

3x10 Weighted back extensions AHAP

3x20 T2B

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