08 Sep 14

Posted: September 7, 2014 by House of Bross in Workout
Tags:

Warm up
3 min Row
15 KB swing
15 KB DL
400M run
10 Good mornings
10 Goblet Squats
1 min jump rope
5 Jumping back squats
5 inch worms

Strength
Back Squat
2×5 @ 60%
2×4 @ 70%
2×3 @ 80%
5×2 @ 87.5%
4×1 @ 95%

WOD
7 minute of Burpees
^^^ you are welcome!

Cooldown
500M row while being able to talk to the person next to you
1 min plank
10 TTB
20 Flutter kicks
20 TTB
20 Flutter kicks
1 min plank

Advertisements
Comments
  1. Logan Marshall Johnson says:

    You sir are an ASS!

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s