18 Sep 14

Posted: September 17, 2014 by House of Bross in Workout

Warm up
3 min Airdyne / Row
Lunge D&B
OH Lunge D&B
15 OHS
10 push ups
5 Strict pull ups
15 burpee box jumps

SKill
7min pistol
10 min HSPU Normal, deficit, strict or Kip

WOD
20 Power Snatches, 115/80
800m Run
20 Power Snatches, 115/80

Cool down
1 min plank
20 Sec L sit on rings
1 min L plank
Max L sit or 20 Sec L sit
1 min R plank
1 set Max TTB or Knee raises

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