Daily WOD 10/6/12

A. FS 75% x 3 x 3 (if you're legs are hurting from yesterdays met-con, scale to 65%)
B. Snatch Pull 85% x 3 x 3
C. Jerk - Max for day, 90% x 1, 80% x 2 x 2

D.

Row 500m
10 Squat Snatches @ 135
Row 500m
10 Squat Snatches @155
Row 500m
10 Squat Snatches @185

*Rehab

A.
10 rounds of
10 pullups

1:1 work to rest

B.  3 rounds
Bent over sand bag row x 25 as heavy as possible
400m walk with as much weight as possible - think weight vest fully loaded + heavy sandbag
200ft farmer carry - 100# DB

C.
50 hollow rocks
3 max effort L-sit holds - 2 minute between each attempt