20 Nov 14

Posted: November 20, 2014 by House of Bross in Workout

Warm up
Foam Roll
10 pull ups
10 Strict leg raises
1 Wall walk
2rds

800m Jog

Bench or floor press
4 @ 60%
4 @ 70%
4 @ 75%
4×4 @ 80%
3×3 @ 85%

WOD
5 Thrusters 135/95
10 Supine Ring Rows
5 Min AMRAP

Rest 3Mins

5 STOH 135/95
10 Box Jumps 30/24
5 Min AMRAP

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