23 Dec 14

Posted: December 22, 2014 by House of Bross in Workout

Warm up
200M jog
15 KB swing
10 Step up ea leg
Lunge down and reverse back
repeat

10 ring row
10 thrusters
2 rounds

WOD
As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

Use the remaining time to Mobilize something that needs work start with the cool down and spend 10 minutes after that mobilizing you GOAT!!!.

Cool down
3min AD / Row
Tspine stretch :20 sec hold ea side x2

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