Monday, July 20th, 2015

Speed/Endurance: 
:30sec on :30 sec rest for 7 min of:
Row sprint (damper on 1 focus on speed and form)

WOD:

3 rounds for time of:
50 squats
7 bar muscle up (sub banded/jumping/floor barbell BMU)
10 hang power cleans(175/115)

Cool down: 30 Around the worlds( https://youtu.be/jy2zjpcrtAI )