Septemeber 7th, 2017 – Washed Up Athlete

Strength

Front Squat
Establish 5-rep max

15 Hollow Rock after each set (do 5 total sets)

T-Bar Row

12-12-12-12-12

WOD

5 rounds for time:
400m Run
15 Thrusters (M: 95/F: 65lbs.)

Accessory

3 sets:
12Β Evil Wheel

12 Muscle Snatch

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