15 Oct 14

Posted: October 14, 2014 by House of Bross in Workout

Warm up
200M run
Lunge D&B
10 strict press
10 Kang squats
10 OHS
10 push press
2rds

Strength
Back Squat
1×2 60%
1×2 70%
1×2 80%
2×4 75%

Strict Press
1×4 60%
4×3 70%

WOD
5 min AMRAP
Burpee Box jump
Rest 3min
Complete as many reps in 5 mins
Dead Lifts 115/75 9
Push press 115/75 6

Cool down
Row 3min Watts 200
or
Airdyne 3min Watts at 150

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