My butt is still a little sore from last Tuesday's WOD. I'm sure it was the lunges that did it.
Hang power snatch 8 x 2 (50% of 1RM)
For time (12 minute time cap)
20 thrusters (95/45)
20 pull ups
10 thrusters (115/75)
10 power snatch (115/75)
5 thrusters (135/95)
5 power clean (135/95)
For the SWOD I used 45 lbs for the first set then increased it to 55 lbs for the remaining sets. I like strength workouts like this because there is no pressure and it allows us to focus on our form. For the metcon I used 45 lbs for the first set of thrusters, 55 lbs for the second set, and 65 lbs for the third set. Also, I did ring rows instead of pull ups. And I love that the WOD involved lotsa barbell work.
My score: 55 (hang power snatch); 8:46 (45/55/65)