7/7/14

1.)  250 m row x 2, Leg swings, hip-opener x 2, PNF squat stretch, PVC pass thru's, 10 OHS

2.)  Back Squat

15' to establish a 1 RM

1x 5 @50-60%

1x3 @ 80-90%

*3 Attempts to find your 1 RM

3.)  AMRAP 12'

8 WB Cleans 20/14#

10 HSPU

20 Double Unders/ 60 Single Unders