September 12th, 2017 – Washed Up Athlete

Strength

Squat Clean
45%x5
55%x5
65%x3
75%x3
85%x3

Reverse Lunges

12-12-12-12-12

WOD

1. 800m run Buy-in

2. 6 rounds:
78 Double Unders
9 Toes to Bar
6 Squat Clean (M: 135/F: 95lbs.)

3. 800m run Cash-out

*Wear a weight vest (M: 20/F: 14lbs.) if you have one

Accessory

3 sets:
20 GHD Sit-ups
30s. Side Plank/side

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