September 28th, 2017 – Washed Up Athlete

Warm Up: 20 Cal Air Bike 20 Band Pull-Aparts 20 Pass Throughs 20 OH Squats Strength: 5 Sets of 3 Position Clean (High Clean, Below Knee Clean, Floor) 5x3 Power Clean + Push Jerk 12 Min EMOM: Odd: 1 Power Snatch + 1 Snatch Even: 8 Heavy KBS  

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September 27th, 2017 – Washed Up Athlete

Warm-up • 20 cal Air Bike 2 rounds: • 10 PVC Passthroughs • 10 Leg Swings /leg 2 rounds: • 10 Wall Balls 20/14# • 10 Ring Rows Strength DB Bench Press • 2 x Max Reps @ 85lbs. • 2 x Max Reps @ 90lbs. • 2 x Max Reps @ 95lbs. Weighted Pull-Ups 5x5 WOD Three rounds for time … Continue reading September 27th, 2017 – Washed Up Athlete