Clean it, press it, jump it!

 

Warm up and Stretch:

 

Jump rope 200 times

Inch worm x 5

Shoulder pass throughs

Superman and 5

The following strength and WOD was slightly modified but from todays work at http://www.wolfrivercrossfit.com

Strength:

Overhead Press ( find 1 rep max)

45lb x5, 65lbs x 5, 75lbs x 3, 80lbs x 3, 85lbs x 1

WOD:

5 Power Cleans #65

5 Push press #65

15 Box jumps

7 rounds for time

AB Bonus from http://www.Bodyrock.tv

set 4 rounds 50/10 ( sec)

Bicycles L & R then Toe touch and Release

sit up with L and R cross punches weighted if desired

L side plank with leg raise up and then to front

R side plank with leg raise up then to front

then

Plank Tabata 30/10 for 5 rounds