22 Aug 14

Posted: August 21, 2014 by House of Bross in Workout

Warm up
250M row
15 KB swing
Lunge D&B
Skip D&B x 2
15 KB Swing
15 Box jumps from the bottom of a squat

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

WOD – since my first time doing it was this week it will be your also
“The Chief”
5 rounds of: AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

Cool down
Coaches choice

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