19 Aug 14

Posted: August 18, 2014 by House of Bross in Workout

Warm up
2 Rounds
500m Run or Row
15 Single leg bridge ea leg
15 Good mornings
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach
10 PVC Pass Throughs
10 Wall Facing Squats
10 Band Pull Aparts

SKill
C2B / pull up progression
5×5 with 40 seconds rest

OLY Work 15-20min working to a heavy weight
2 Position Power Snatch
Beginner
1st Position hang
2nd position Floor
Advanced
1st Position Floor
2nd position Hang

WOD
3 RFT
20 KB Swing 53/35
15 Box jumps 24/20
400M Run
15 min Cap

Cool down
1 min ea
Plank
Flutter kick
L plank
Leg raises
R plank

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