15 Aug 14

Posted: August 14, 2014 by House of Bross in Workout

Warm up
500M row
15 WB
15 OHS with PVC
15 Pushup
10 WB
10 OHS with a bar
10 push up
5 WB
5 OHS
5 Push up
15 Kang squat with empty bar

Strength
Dead lift
5×5 @ 50%
4×4 @ 60%
3×3 @ 70%

WOD
5 Power Cleans @ 60% for newer athletes 75% for more experienced athletes
7 Wall Balls 20/14
9 Pullups
200M run
5RFT

Cool down
3 min row
The worlds greatest stretch x 7

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