25 Aug 14

Posted: August 24, 2014 by House of Bross in Workout

Warm up
500M row
Lunge D&B
Frog jump D&B
20 Cal on AD
15 KB Swing
15 Good morning
Hip Opener

Strength
Back squat
2×5 @ 55%
1×4 @ 65%
5×3 @ 75%
4×3 @ 82.5%
3×1 @ 90%

WOD
800M run
THEN
3 rounds
15 Goblet Squats 53/35
15 pull ups
THEN 400M run
15min cap

Cool down
3min row
3×5 barbell rollout

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