17 Sep 14

Posted: September 16, 2014 by House of Bross in Workout
Tags:

Warm up
2 min jump rope
2 min row / run
10 Reverse Lunge
10 Good morning
10 OH walking lunge
10 Kang squat
10 KB Swing

Strength
Push press
2×5 @ 62.5%
2×4 @ 72.5%
2×3 @ 82.5
5×2 @ 90
4×1 @ 97.5

WOD
For Time:
30 Pull ups
50 Thrusters, 45
1K Row

Cool down
Row / Jog 3 min
5×3 Barebell situp

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