14 Nov 14

Posted: November 13, 2014 by House of Bross in Workout

Warm up
Foam Roll
4 Box jumps in line x 4 line up boxes and bound over them
2rds

10 alternating jumping lunges ea leg
20 DU
2rds

Strength
Front squat + jerk
3 Front squat + jerk @ 60%
3 Front squat + jerk @ 70%
4x 3 Front squat + jerk @ 80%

WOD
1000m run
50 Pistols
30 Hang P snatch 115/80

Cool Down
1 min Burpee
30 sec rest
1 min C2B
30 sec rest
1 min TTB
30 sec rest
1 min Burpee
Yes not really a cool down 🙂 This will be good for those who are wanting to participate in the OPEN next year.

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