September 21st, 2017 – Washed Up Athlete

Strength

Bench Press
45%x5
55%x5
65%x3
75%x3
85%x3+ (AMRAP)

Barbell (Pendlay) Row
5-5-5-5-5 – aim for the same weight throughout

WOD

4 rounds for time:
20 Med Ball Clean (20/14)
200m Run

Accessory

21-18-15-12-9
Flat Dumbbell Chest Press
GHD Sit-ups

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