Monday 10/7/13

Warm Up

Firehouse jog

2x<CF Warm Up>

Skill

Hang Squat clean empty bar progression

shrug, jump shrug, rack, squat 3×5

WOD   3 Rounds for time….

10 Hang squat Cleans 135/95

250 m run

25 weighted abmat SU 25/10

250 m run

10 KB 1.5/1.0

250 m run