September 2, 2014

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
30 second squat hold
10 Bird Dogs/side
400 m run
Burgener/Thacker warm up

B) 3 sets:
Deficit HSPU x 10-12
Rest 2 minutes between sets.

C) 2 rounds for time:
50 alternating pistols
7 Bar muscle ups
10 Hang Power Cleans @ 175#/115#

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