25 Sep 14

Posted: September 24, 2014 by House of Bross in Workout

Warm up
2 min Jump rope
Lunge D&B
High Knee D&B
Then
15 KB SDHP
15 KB Swing
2 rounds

Spend 7 min warming up your clean to 70%
Skill
EMOM x 17
2-3 rep Clean @ 70% or higher Aim for 3 unbroken work on stringing them together

WOD
Row
Each Interval For Time:
500m, rest 3 minutes
500m, rest 3 minutes
300m, rest 1 minute
300m, rest 1 minute
1000m
If you do not get a Rower
Run
Each Interval For Time:
400m, rest 3 minutes
400m, rest 3 minutes
200m, rest 1 minute
200m, rest 1 minute
800m

Cool down
3×10 Partner leg toss
1 max set of unbroken situps, if you stop for more than 2 sec you are done

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