20100730

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
DU x10

2 Rounds
KB GobletSquat/GoodMorning/Halo x5
Shoot through x10
MedBall sit-up x10
Kip Pulls x3
Dead hang Pull-ups x5

STRENGTH
Squat Clean 3x3 @ 85% 1 RM

WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips