19 Dec 14

Posted: December 18, 2014 by House of Bross in Workout

A lot of people are tired and sore after working 1RM so I will have mercy on you and no 1RM today.

Warm up
3 min Row/AD
15 KB Swing
Lunge Down
15 Push up
Reverse lunge back
15 Pull up
Frog jump down
15 KB Swing

Warm up you cleans and Box jumps

WOD will start NLT 20 after

“Klepto” – HERO WOD

4 RFT
27 Box jumps 24/20
20 Burpees
11 Cleans (with a squat) 145/100

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Cool down
3 min Row or AD
T spine bridge 30sec 2x each side
Box shoulder stretch 30sec x 4

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