09-08-2013

Warm up

Animal Warmup

Bear Crawl

Crab Walk

Frog Jump

Duck Walk

Inch-Worm

Skill

Kipping Swings

Strength

20 minutes to work to a heavy split jerk

*taken from rack with speed

NO REP people who press out, "Speed is Key"

WOD

Air dyne

100 Calories for time 

Row or run 10 Minutes at conversational pace

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