28 Oct WOD October 29th 2012
| Warm Up: 3 Rounds (45#, 65#, 75#): 5x power clean, 5x front squat, 5x push press, 5x Back squat, 5x good morning. Like all warm ups, start off slow and increase the intensity as you go. | ||||||||||||||||||
| Strength: Front Squat: Work up to 3 RM then back it down to 80% and do 3×3. | ||||||||||||||||||
| W.O.D.: 5 Rounds: 3 minute AMRAP of 3x Power snatch @ 50kg/40kg, 6x push up, 9x Air squat | ||||||||||||||||||
| *note: At the end of each 3 minute AMRAP take 1 minute rest. | ||||||||||||||||||
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