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