29 Sept 14

Posted: September 28, 2014 by House of Bross in Workout
Tags:

Warm up
500M row
15 KB swing
15 KB SDHP
500M row
10 Box step up ea leg
2 min jump rope work

Strength
1RM squat
Warm up for this is
1×5 @ 50
1×5 @ 60
1×5 @ 65
1×5 @ 70
1×3 @ 75
1×3 @ 80
1×2 @ 85
1×1 @ 90
1×1 @ 95
1×1 @ ???
Good luck The focus on today is your squat if you need more warm up do so. Make sure once you get into the 80+ range you are taking 2-3 minutes rest between sets. If you have time for the WOD then do so if not then do not worry it is not the focus for today

WOD
9 min AMRAP
12 WB
6 pull ups
12 Box jumps

Cool down
500 slow row
Find and hold a stretch for 3-5 minutes.

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