August 18th, 2017 – Washed Up Athlete

Strength

Bench Press
35%x8
45%x8
55%x8
65%x8
75%x8+ (AMRAP)

8 Ring Rows after each set. Place a plate and/or elevate your feet as needed

WOD

250m Row
40 Wall Ball (M: 20/F: 14lbs)
40 Sit-ups

500m Row
30 Wall Ball
30 Sit-ups

750m Row
20 Wall Ball
20 Sit-ups

1000m Row
10 Wall Ball
10 Sit-ups

Accessory

3 rounds:
20 Incline Bench Preacher Curl
15 Skull Crushers

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