July 31st, 2017 – Washed Up Athlete

Strength

Front Squat
Find 1RM

Overhead Strict Press
35% x 8
45% x 8
55% x 8
65% x 8
75% x 8+ (AMRAP)

Pull-ups (Strict – weighted if necessary)
5 x 8

WOD

“Assault Baseline”
For time:
60 Cal Assault Bike
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
10 Burpees

Accessory

3 sets:
12 Half Kneeling Dumbbell Press/side
10 Banded GHD Extensions

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