Wednesday 7/23/14

1.)  Row 250 x2, leg swings, 10 Burpees, 10 Knee to elbow, PNF Squat stretch, PVC pass thru's, Burgener warm-up

2.)  Hang Squat Snatch 7×2 @80% (Not touch and go, drop and reset each rep.

3.)  3 RFT
Run 200m
10 Strict 4″ Deficit HSPU          Beginners:  Hand Release Push ups
5 Clean and Jerk 225/135lbs   Beginners:  Clean and Push Press