Wednesday July 10th 2013

Prep
Double under work 

Barbell complex
5 Deadlift 
5 Hang clean 
5 Front squat 
2 Press
2 Push press 
2 Push jerk 
3x

Strength 
Find a 1 RM Clean and Jerk 

WOD
Run 400m

2 Rounds of; 
25 Push ups
25 Pull ups
25 Squats 
25 Sit ups

Run 400m 

Recovery 
Spend 2 min per side in couch stretch