Friday, July 20th 2012

Warm-Up / Mobility
- 300M Row EZ
- 3x
   - 10 Hip Extensions
   - 10 PVC OHS
- 100M Row Fast

Strength
Power Cleans
5-5-5-3-2-5

Met-Con
12 Minute AMRAP
-400M Run
-15 Back Squats BW or AHAP that allows you to clean from floor and get to shoulders
- 12 Chest 2 Bar Pull-Ups