12 Nov 14

Posted: November 11, 2014 by House of Bross in Workout
Tags:

Warm up
Foam Roll
10 Burpee
10 KB swings
2 Wall walks
200M run
2rds

Strength
Floor Press
Find your 1RM Bench or Floor press. You will use the same lift for the next few weeks

WOD
6 min AMRAP
3 P clean 135/95
6 Burpee box over
Rest 4 min

6 min AMRAP
3 Dead lifts 335/235
6 Burpee box overs
Rest 4min

Run a 1000 meters
***scale power clean @ 50%
***scale dead lift @ 70%

Cool down
15 TTB
40sec-1min rest as much as possible to do the set unbroken
repeat x 3

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