September 1st, 2017 – Washed Up Athlete

Warm-Up

3 Rounds

  • 10 KBS
  • :20 Sec Handstand Hold
  • 5 Strict Chest-to-Bar Pull-Ups

Conditioning

12 Minutes of Sprints

  • :30 Sprint
  • :30 Jogging

Strength

Push Press 5×5

  • 10 Ab Rollouts between Sets

DB Tempo Bench Press (4 Seconds down, 4 seconds up) 5×5

WOD

5 Rounds

  • Max Bodyweight Bench Press
  • Max Strict Pull-Ups
    • Rest 3:00 between sets

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