04 Dec 14

Posted: December 3, 2014 by House of Bross in Workout

Warm up
Lunge down and reverse back
10 Push up
10 Pull up
10 Hanging leg raise
10 WB

400 M Run

Strength
Jerks
4 @ 60%
4 @ 70%
2×4 @ 80%
2×2 @ 85%

WOD
With a 3 min clock
2 rounds of
9 Thrusters 95/75
27 DU

If two rounds are completed
an additional 3 min clock
two rounds of:
11 Thrusters
33 DU

Same as above:
13 Thrusters
39 DU

**This will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds you will get another 3 minutes of 2 more Thrusters and 6 more DU.

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