22 Sep 14

Posted: September 21, 2014 by House of Bross in Workout
Tags:

Warm up
250M row
15 KB swing
15 jump up and step down
15 Goblet squats
15 squat and box jump
7 Single arm DB/KB Thrusters ea arm

SKill
5×12 WB

Strength
3×5 Squats
50%, 60%, 70%

WOD
4 RFT:
30 Air Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 m Run
Cap at 20:00

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