July 30, 2012
Warm-Up
     High step, skip, fast arms, butt kick, standing windmill, swinging shoulder cross
     3rounds of 5 hang power cleans, 3 push ups.  warm up the motion dont go heavy
Strength
     5 rounds of 3 reps deadlift
WOD
     3 Rounds
     15 hang power cleans 135/95
     15 burpees