28 Oct 14

Posted: October 27, 2014 by House of Bross in Workout
Tags: , ,

Warm up
Foam Roll
2min Airdyne
7 Bottom up KB presses
20 Leg swings (each leg)
2rds

10 Box jumps w/step downs
10 Hand release push-ups
2rds

Strength
Clean & Jerk
2 @ 60%
3×2 @ 70%
2×2 @ 75%

Back Squat
3 @ 60%
3×3 @ 70%
2×3 @ 75%

WOD
6 Clapping push ups
9 Strict pull-ups
12 WB
AMRAP 12 Mins

Cool down
3 min slow row
Accumulate 2 min in the hollow rock hold

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