03 Dec 14

Posted: December 2, 2014 by House of Bross in Workout

Warm up
Foam Roll
Lunge W/Twist
25 Air Squats
2rds
4 Roll To Pistol
4 Burpee box jump
2rds

Strength
Clean
4 @ 60%
4 @ 70%
4 @ 80%
1 @ 85%
4 @ 80%
1 @ 85%
4 @ 80%
1 @ 85%

WOD
15-12-9
Muscle-ups
P Snatch 115/75

Scale with strict seated Banded MU with FULL LOCKOUT
or
***scale with dips in the 15’s
***scale with ring row in 12’s
***scale with dips and ring rows in 9’s

Cool Down
3 min slow row
4 x :20sec Box Shoulder stretch
3 x :30sec Tripod Hold

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