25 Nov 14

Posted: November 24, 2014 by House of Bross in Workout

Warm up
Foam Roll
10 KB swings
10 Goblet squats
10 Push up
5 strict pull up
2rds

400 M Run

Strength
Power Clean & Power Jerk
3+3 @ 50%
2+2 @ 60%
2+2 @ 65%
2+2 @ 70%

Front Squat
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%
3 @ 80%

WOD
400m Run
15 KB Swings 70/53
15 TTB
3RFT
13 Min Cap

Cool down
4min slow row

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