12 Dec 14

Posted: December 11, 2014 by House of Bross in Workout

This is from 19 Feb 14 for comparison

Warm up
800m run
High Knee D&B
Butt Kicks D&B
20 Push up
20 Pull up
250m Sprint row

WOD
15-12-9-12-15
KB Swings 70/53
Box jumps 24/20 – games standards (AKA anything goes as long as you open on top)
T2B

rest 5 minutes…

Then compete 15 Bar muscle ups in as few sets as possible or
25 C2B and 30 Ring Dips alternate as needed.

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