08-24-2013

Warm-up

Dynamic ROM

Burgener Warmup

Skill

Clean Shrugs

Strenght

8x1 Hang Clean + Front Squat

at 75 of 1RM Clean

WOD

"Fran AMRAP"

15 Minutes

21-15-9

Thrusters

Pull-Ups

Mobility

3 Building lap walk - jog walk

Hip Mobility

Foam Roll

Quads & IT Bands

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