17 Oct 14

Posted: October 16, 2014 by House of Bross in Workout

Warm up
400m jog
15 KB Swing
15 Goblet squat
2 rounds
10 Alternating Pistols
10 Dumbbell snatch
2 rounds

Strength
Front Squat
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 85%…yes a second set

WOD
21-15-9 reps of
21 Back Squats @ 60%
21 Ring dips
15 Back Squats
15 Ring Dips
9 Back Squats
9 Ring Dips
2 Mins Rest Between each set

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