06 JUL 2012 - Run, Box Jumps, GHD Sit-Up, Deadlift

HEAVY:
Push-Jerk
Between each set perform:
5 KB Swings (2p/1.5p)
7 KB Deadlift (2p/1.5p)

INTENSITY:
3 Rounds for time of:
400m Run
21 Box Jumps (24/20)
15 GHD Sit-Ups
9 Deadlift (225/185)

RESET:
15 Good Mornings (bar only)
15 Spiderman Lunge steps
15 Bear Crawl steps
5 Wall Walk-Ups