9-24-12

Mobility: Warm-up: 2x 15-20 jane fonda hip complex 60sec plank complex 2x 30 Hip Bridges (10x 2legs,20x single legs) 20 MB sit-ups Strength: Build up to Heavy 1rep Strict Press 3-10 Strict Pull-ups wod: 3x 15 Hang Power Clean + Pushpress (95#-115#) 15 Toes 2 Bar