7-23-2012
Warm Up: Row 400 Meters
(group)
2 Rounds w/t a bar (45/15)
5 Deadlifts
5 Clean Shrugs
5 Clean Shrug High Pulls
5 Power Cleans
5 Split Jerks
Strength: Clean and Jerk (1-1-1-1-1-1-1)
60%-70%-80%-85%-90%-95%-95%
WOD: Row 1000 Meters
3 Rounds
20 Burpees
10 Power Cleans (135/95)
Group Times: 6,7,8,9 AM and 4,5,6 PM
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