August 30th, 2017 – Washed Up Athlete

Strength

Deadlift
Establish 5-rep max for the day

Front Squat
40%x5
50%x5
60%x5
70%x5
80%x5+ (AMRAP)

WOD

AMRAP 20mins
10 Front Squats (M: 115/F: 75lbs.)
10 Kettlebell Swings (M: 24/F: 20kg)
10 Box Jumps (M: 24/F: 20″)

Strength Accessory
Dumbbell Front Rack Lateral Squats
5×10 Alternate sides each rep

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