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

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