29 Aug 14

Posted: August 28, 2014 by House of Bross in Workout
Tags:

Warm up
3 min Jump rope – singles
Lunge D&B
High Knee D&B
15 WB
15 KB Swing
15 Kang squat

Strength
Dead lift
2×5 @ 55%
1×4 @ 65%
5×3 @ 75%
4×3 @ 82.5%
3×1 @ 90%

WOD
6-9-12-9-6
Wall Ball 20/14
Burpee
KB/DB Snatch 40/20

Use the rest of time in class to mobilize..for real spend 5-10 working on hips or shoulder mobility.

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