"Air Force"

https://www.youtube.com/watch?feature=player_embedded&v=KP5FqNteLFk

Pre:
Burgener Warm-Up
10 min. MWOD: Heel chord wrap(rogue voodoo wraps), SMR Roll back/lats(trigger point)
2 Supersets of 15 Wall Balls then 15 MB Cleans, rest 2 min. in between
then...no rest in between
1 min. max single unders-65 reps
1 min. max double unders-89 reps
1 min. max triple unders-1 rep

WOD:
"Air Force"
20 Thrusters @95lbs
20 Sumo Deadlift High Pulls @95lbs
20 Push Jerks @95lbs
20 Overhead Squats @95lbs
20 Front Squats @95lbs
At the beginning of each minute do 4 Burpees, if the minute timer sounds in the middle of the rep you start the burpees after you complete that rep.  WOD demo at the top of page for your viewing pleasure.

Post:
2 Rounds: 3-5 Sec. HSPU negatives, 12 Band Pull-aparts, 10-12 Good Mornings @95lbs
10 min. MWOD: Supercouch w/ band, Heel chord floss w/ band, Shoulder external rotation w/ band

Matt B: 10:41 @42.3kg