18 Aug 14

Posted: August 17, 2014 by House of Bross in Workout
Tags:

Warm up
200M jog
15 KB swing
10 Box step up ea leg
10 KB swing
10 Burpee
5 KB press ea arm
5 Reverse lung ea leg
5 Jumping pullups
3 Burpee pullups
1 Strict pullup

Strength
Back squat
Set x Reps
1×5 @ 52.5%
5×4 @ 62.5%
4×3 @ 72.5%
3×2 @ 80%

WOD
60 DU
40 Air Squats
Calorie Row 15F/20M
OR
Calorie AD 25F/35M
3 Rounds for time

Cool down
5×5 of TTB 30 sec rest between sets
Knee raise or Knee to elbow as a sub

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