18 Nov 14

Posted: November 17, 2014 by House of Bross in Workout

Warm up
Foam Roll
Lunge down and Reverse lunge back
Frog jump D&B
10 Leg swings ea leg
10 Kang squats
2rds

Strength
Back Squat
4 @ 60%
4 @ 70%
EMOMx5 3 reps @ 80%

WOD
400M run
10 Cleans 185/130
15 TTB
6/4 Muscle-Ups
4RFT
20 Min Cap

Scale @ 65-70% of C&J
****15/12 Dips in Place of Muscle Ups

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