10 Dec 14

Posted: December 9, 2014 by House of Bross in Workout

Warm up
Foam Roll
400m jog
then
10 Shoulder Dislocates
10 Squats
10 Step Ups ea leg
10 thrusters with a 2 sec pause at the top
2 rounds

Strength
Jerks
3 @ 70%
3×3 @ 80%

Back Squat
60%x4
70%x4
EMOMx8 2reps @ 80% 
 
WOD
800M run
50 Kb Swings 70/53
30 Dips 

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