09 Oct 14

Posted: October 8, 2014 by House of Bross in Workout

Warm up
400M run
Reverse lunge D&B
High knee D&B
Crab walk down
Bear crawl back
2 rounds

Skill
5 minutes Box jump working to a high not max jump
7 minutes Jump rope work

WOD
Jeremy
21-15-9
Overhead Squat 95/65lbs
Burpee

Cool down
4 min row / bike
1 min Plank, L Plank, R plank
Hanging from the rings or bar working on 1 min L Hang. If L Hang is easy L Sit

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