07 Nov 14

Posted: November 6, 2014 by House of Bross in Workout
Tags: ,

Warm up
Foam Roll
2min AD/Row
Then
10 Shoulder dislocates
10 Box step up ea leg
10 Burpees
10 KB swing
10 Goblet squat
2rds

Strength
Push Press (behind the neck)
4 @ 60%
2×4 @ 65%
2×4 @ 70%

OHS
3 @ 60%
3 @ 65%
2×3 @ 70%

WOD
15 TTB
15 WB20/14
400M run
20 Min AMRAP

Cool down
1min Plank holds
Front, L, on your back with legs 6in off the ground, R and Front again

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