August 9th – Washed Up Athlete

Strength

Pendlay Row
5-5-5-5-5 (aim for the same weight for 5 working sets – note the weight)

Handstand Push-ups
5 sets of max reps. Choose a level that challenges you – kipping, strict, deficit, etc.

WOD

AMRAP 15mins
8 Shoulder to Overhead (135/95)
12 Toes to Bar
150ft. Farmer’s Walk (2 x M: 32/F: 24kg)

Accessory

3 sets:
1. Incline dumbbell press – max reps
2. The number of presses in #1, do that many Chin-ups

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