5 Jan 15

Posted: January 4, 2015 by House of Bross in Workout

Warm up
Coach led

Strength ***
1 RM Bench press 15min
1 RM C & J 15 min

WOD
12 min amrap
5 Thruster 115/95 95/75
10 push up
20 DU

Cool Down
Core: 4:00 hollow rock 20:10

*** If you found your 1RM at the end of DEC work the same exercise at 75% and up 1-3 reps depending on how heavy you are going

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