7/30/12 - MONDAY

SQUATS, PULL-UPS, and BURPEES

WARM-UP: (20 min)
Burgener Warm-up: CLEAN
155 lb Squat Clean - 10
Pistols - 20

SPEED: (10 min)
Box Jump for Max Height

CONDITIONING: (20 min)

8 Rounds for Time

155 lb Front Squat - 5
Pull-up - 10
Burpee - 15

ALTERNATE:

8 Rounds for Time

Ring Pull-up - 5
Burpee - 10
50 lb KB Goblet Squat - 15

POST WOD: (10 min)
Light Airdyne - 3 min
Stretch