24 Oct 14

Posted: October 23, 2014 by House of Bross in Workout

Warm up
250M row
15 KB swing
10 Box jump
5 Inch worms
2 rounds

Vaughn warm up 5 reps ea use a bar
Shrug + Lean
Shrug + Lean + Elbows
Shrug + Toes
Muscle clean
Front squat
Clean pull under

Power Clean
1×4 60%
2×4 65%
2×4 70%

Strict Press
1×5 60%
1×5 65%
2×5 70%
2×5 80%

WOD
30 Overhead Walking Lunge 45/25 plate
200 m Run
15 Ring Dips
12 Min AMRAP

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