27 Aug 14

Posted: August 26, 2014 by House of Bross in Workout

Warm up
10 Box step up ea leg
10 Burpee
Then
15 KB Swings
15 Goblet Squats
2 rounds

Skill
10Min working on Jump rope / DU

Strength
Push Press
2×5 @ 55%
1×4 @ 65%
5×3 @ 75%
4×3 @ 82.5%
3×1 @ 90%

WOD
8min to complete as much of
10 Power snatch 115/75 *scale 65%
20 Box jumps 24/20
Rest 3 min
Then for time
50 Burpees
400M run

Cool down
750M Row SPM at 20-24
Mobilize a goat for 2-3 minutes

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s