31 Oct 14

Posted: October 30, 2014 by House of Bross in Workout
Tags: ,

Warm up
Foam Roll
5 TTB
5 times run up and down the stairs by 3700
10 Kipping Swings
15 Pushups
2rds
10 Jumping lunges
20 DU
2rds

Strength
Snatch
3 @ 60%
3 @ 70%
3×2 @ 80%

Snatch Dead Lift
4×4 @ 90%

WOD
400M run
6 Front squats (225/155 lbs) or 70% whichever is higher
6 / 3 Muscle ups
17 Min AMRAP
Scale MU 4 Wall Walks or use bands for MU

Cool down – okay not really a cool down but fun to do!
3 sets max burpee
1 min on 1 min off

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