WOD Thurs 090513

Warm Up
Med Ball Clean
Calf Massage/Calf Stretch/Sampson Stretch
+
Burgener Warm Up
Band Pull Aparts/Pass Throughs

Strength
8 Sets of
1 Deadlift+3 Hang Power Clean+ 5 Front Squat
X
Straight Arm Strength
10 Sets of:
Plank (15 Seconds)/Ring Hold (5 Turn Outs)

WOD
10 Jumping Lunge
10 V-Tuck
10 Inverted Push Up
5 Rounds for Time
(15 Min Time Cap)

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