Workout of the Day July 25th, 2014

Did Fran make you feel THIS awesome yesterday?
Iso/Stab- Dead bug home position hold for max time
Gym-none
Strength- Bench Press 3 Warm-up sets, then 5 reps @ 70%, 3 Reps at 75%, and max reps at 85%
Skill Transfer- Clean work to a heavy triple
WOD
10-15 min AMRAP
Run 200m
10 KB Swing
5 Burpee