17 Nov 14

Posted: November 16, 2014 by House of Bross in Workout
Tags: ,

THERE IS NO COACH FOR THE 5AM CLASS TODAY.

Warm up
Foam Roll
20 Mountain Climbers
200m Run
2rds
10 Banded shoulder dislocate
10 OHS with the band
2rds

Strength
Snatch
4 @ 60%
4 @ 70%
EMOMx6 2 reps @ 80%

Jerks
3 @ 70%
3×2 @ 80%
2 @ 85%

WOD
Run 400m
21 KB Swings 53/35
12 OH KB/DB Squats (6per arm) *
3RFT
13 Min Cap
DB can be used if stability or balance is a problem but KB is preferred

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