26 Aug 14

Posted: August 25, 2014 by House of Bross in Workout

Warm up
250M row
3 rounds of cindy using jumping pullups
250 M row
2 rounds of cindy using any pullup
250M row
1 rounds of cindy using strict pullups

Skill
C2B / pull up progression
6×6 with 60 seconds rest

OLY Work
EMOM x 12
3 Power clean @ 75%
If you fail a set drop down to 70%

WOD
3RFT
6 power cleans 135/95
9 bar over burpees
12 toes to bar
400m run

Cool down
Jog to the gate and back x 2
3×10 of TTB
1:10min Plank
Pick a mobility goat to stretch

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