October 21, 2014

A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
Burgener/Thacker warm up

B) Every 45 seconds for 18 minutes: (6 sets of each)
0 seconds: Clean Pull
45 second: High Hang Clean
90 second: Clean

C) For time:
10-9-8-7-6-5-4-3-2-1
Wall Ball 20#/14#
Burpee
Box Jump 24″/20″

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