7-31-13

Warmup

Hurdle Mobility and/or Dynamics

Samson Stretch/3 x 15 (Pull-ups or Ring Rows, Push-ups, Air Squats)

Skill

Handstand Holds/Walks

Forward rolls out of handstands

Strength

15 min to find Power Clean 3RM

WOD

1k row

1.25 mile run (http://www.mapmyrun.com/routes/view/257356863)

1k row

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