12 Sep 14

Posted: September 11, 2014 by House of Bross in Workout
Tags:

Warm up
500M row
Then
10 KB swing – Russian
10 KB swing – American
2 rounds
10 Stiff leg Deadlifts
10 Good mornings
2 rounds
350M Sprint row

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

WOD
400m run
10 deadlifts 185/135
20 TTB
30 DU
400m run
30 DU
20 TTB
10 deadlifts
400m run

Cool down
400M jog
40 Flutter kicks
30 Hanging leg raises
20 Flutter kicks
10 Hanging leg raises

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