Thursday, June 13, 2013

Its Friday.!

warm up
here is the link for the Burgener warm up
Burgener Warm Up
10x baby elephants
10x ghd
10x toes to bar
stretch those hips and shoulders.

Skill
15 minutes to work a skill... pull ups, box jumps, rope climb, muscle ups..... 


WOD
3 rounds for time
15x Hang Power Cleans
15x Burpees 

rx: 155/115
b: 135/95
c: 95/65

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