8 July 2013

Warm Up

7 min amrap of:

parking lot sprint

10 med ball cleans

10 push ups

10 front squats with pvc/bar

Samson stretch after AMRAP

Strength

3 sets of 5 progressive cleans at 70% or more of 1RM

WOD

9 min EMOM

(Rx: 135/95)

2 Deadlift 

2 Clean

2 Burpee

“extra credit”: 14 min EMOM