WOD - 03/02/10

Skill:
Ring Work: 10 minutes (muscle-ups, dips, levers, etc)

Strength:
Back Squat: 5x5 @ 75%; rest 60 EXACTLY seconds

Metcon:
3 Rounds:
5 DB Squat Clean + Thruster (35/25)
5 Clapping Push-ups
5 Box Jumps (mid-thigh)

Finisher:
Long Lap at 80% effort
Stretch / Foam Roll / Lacrosse Ball

Strict rest period for squats, fast reps with good form; reps should be unbroken during metcon; finish with light lap and mobility work