Friday 9-20-13

Warm Up–

Row 500m

10 OHS

Shoulder Mobility 

Dynamic Stretches

Skill–

Open Gym

Conditioning–

21 Calorie row 

15 Burpee box jumps (24/20)

9 Cleans (135#/95#)

15 Burpee box jumps

21 Calorie row

7 min cap