7-14-13

Warmup

Coach Glassman's "CrossFit Warmup"

Samson Stretch, then...20 each: Overhead Squat w/PVC, Sit-ups, Good Mornings, Pull-ups, Dips

Skill

Kipping Work (Butterfly, HSPU, Ring Dips)

Strength

4 x 10 Weighted Barbell Step-Ups (AHAP)

3 x AMAP Strict Pull-Ups

WOD

3 Rounds
7 Strict Press (115/75)
14 Hang Power Cleans (115/75)
21 Lateral Burpees over bar

 

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