29 Dec 14

Posted: December 28, 2014 by House of Bross in Workout

Warm up
Row or AD 3 min
15 Burpee
Lunge D&B
20 Jumping air squats
15 Burpee
Then
10 OHS
10 Strict Press
2 rounds Empty Bar
Warm up should be No more than 10 minutes

Strength
Find your 1RM OHS
Doing you last rep NLT 45 after

Start the WOD NLT 50 after
WOD 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20

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