June 14th 2012 WOD

Warm up: 
Run 400 meters
20 wall balls
Run 400 meters
20 ball slams
Run 400 meters
20 OHS
Run 400 meters

Strength: work up to 1 rm clean and jerk. Then back it down to 75% and perform a double every 60 seconds for 10 minutes.

Cool down:
Run 400 meters
20 pull ups
Run 400 meters
20 push ups
Run 400 meters
20 T2B
Run 400 meters

Scale as needed.

Train Hard Train Smart!