12/3/2009

WU:
Jump rope, DROM, dynamic stretching

2 rounds of moderate:
pushups
box jump
air squats

WOD:

3x3x75% hang clean
175lbs

3x3x75% clean
175lbs

3x5x100% clean deadlift to knees
235lbs

"Mini-Bear"
3 rounds of each weight, no putting down bar between 3 rounds of
power clean
front squat
push press
back squat
pushpress
95-105-115

just under 4 mins, but wasn't really timed since had to run around and find weights