7/2/10 - METCON

1. Warm Up
Foam Roll
Burgener Warm Up
Skill Transfer Drills

2. Work Capacity - METCON
4 rounds for time of:
500m row
10 Clean and Jerk (135/95)
20 Pullup
30 OH Bar Lunge

3. Durability
2-3 rounds of:
30 GHD Situps
15 Back Extensions
30 K2E
15 Back Extensions