Warm up: Run 400m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Skill Work:Burgener Warm-up WOD: 5 Rounds for Time 250m Row 5-Bear Complex (Rack Jerk instead of Push Press second time) #65/#95