10
Jan
10 January 2013; SCRAT!
Warm-up: 50 Double Unders or 100 Single Unders, 25 Airsquats nice and slow, 15 Back Extensions
WOD First: Five rounds for time of…(10 minute HARD CAP)
10 Sumo Deadlift High Pulls 95/65
10 Squat Cleans 95/65
10 Burpees
Strength Second: Backsquat 3(5/3/1) at the same Heavy Weight
Backsquats are performed at the same Heavy Weight with limited recovery. 3 rounds of 5 reps, rest, 3 reps, rest, 1 rep, repeat. Your recovery should change with a Medium recovery between 5 and 3, a very short recovery between 3 and 1 and a long recovery between 1 and 5.
No Cool Down