For those that don’t know, Coach Heather goes in for knee surgery today (Friday 8/28/15). Please pray for a speedy recovery and show her much love the next time you see her!

 
A. Weightlifting:
20min to 3RM Hang Clean
 
B. MWOD:
Hip Flexor stretch (Couch stretch 30 secs x 2)
 
C. WOD:
15min AMRAP –
10 Power Cleans (135/95)
50 Double Unders
 
RX+ will do unbroken double unders
 
D. Post-WOD Recovery:
Foam Roll or Barbell Smash Quads
Calf Smash