WOD 7/12
Warm up: Run 400m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups
Skill Work:Burgener Warm-up
WOD: 5 Rounds for Time
250m Row
5-Bear Complex (Rack Jerk instead of Push Press second time) #65/#95