August 23rd, 2017 – Washed Up Athlete

Strength

Hang Power Clean
4-4-4-4-4-4-4
Do not drop or let go of the bar. Select weights that allows you to hold onto the bar the entire time.

Ring Rows
10-10-10-10-10
Complete between sets of Hang Power Cleans

WOD

7 rounds for time:
Row 250m
20 GHD Sit-ups

Accessory

3 sets:
Max Incline DB Press
200ft Suitcase Carry/side

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