August 26th, 2017 – Washed Up Athlete

Warm Up

Steady Through
20 Empty Bar Overhead Squats
20 Kettlebell Swings
20 Burpees to 6″ Target

Strength

A1.) Close Grip Bench Press 4×8

A2.) Bench Press 4xMax Reps (Same weight as close grip)

B1.) Weighted Pull-Up 4×3-4

B2.) Lat Pull-Down 4×20

WOD

21-15-9

  • Box Jumps
  • Dips

Accessory

3 Sets

DB Flies Drop Set (10 DB Flies, 10 Squeeze Press, 10 Regular Bench)

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