18 Dec 14

Posted: December 17, 2014 by House of Bross in Workout

Foam Roll
5 Push up
5 Pull up
10 Burpees
800 M Jog 

Bench Press / Floor Press
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
Singles to a Max 

WOD
15 min clock
5 RFT
9 Deadlifts
6 Hang power snatch
3 OHS

Notes:
Score is total weight added after all 5rds 
Must use the same weight for all three movements
An Increase in weight can only come after a rd is complete

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