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 5×5

WOD

Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Push-Ups
40 Double-Unders

Accessory

  • Landmine Row 3×12
  • Cable Crossover 3×12

Extra

  • Tabata Versa Climber

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