19 Sep 14

Posted: September 18, 2014 by House of Bross in Workout
Tags:

Warm up
500M row
Then
15 Box jump / step down
10 OHS
2 rounds
10 Shoulder dislocates
3 wall walks

Strength
Dead lift
2×5 @ 62.5%
2×4 @ 72.5%
2×3 @ 82.5
5×2 @ 90
4×1 @ 97.5

WOD
3RFT
300m Row
12 Burpees
12 Box Jumps

Cool down
Slow 750M row

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