02 Oct 14

Posted: October 1, 2014 by House of Bross in Workout
Tags: ,

Warm up
Run 800
15 WB
5 Inch worm
15 WB
10 Burpee
5 Inch worm
10 Burpee

Strength / Skill
3 x ME Ring Dips..Do at least 7 even if you have to break them up
2 Wall walks with a 10sec pause at the top
You will do Ring dips then wall walks, repeat x 3

WOD
5 RFT
21 Thrusters 75 lbs
21 Double Unders

Cool down
5 x 5 TTB * IF 5 is easy do 5×10
1 min plank
1 min plank L
1 min Plank R
1 ME set of TTB

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