October 2nd, 2017 – Washed Up Athlete

AM

1.5 Mile Run (20 Squats + 20 Push-Ups every .5)

Strength

Bench Press
Wave Load
50%x5
60%x3
70%x1

60%x5
70%x3
80%x1

70%x5
80%x3
90%x1

Barbell Row
5-5-5-5-5

WOD

AMRAP 9mins
15 Pull-ups
10 Deadlifts (115/75)
5 Snatch

Accessory
50-40-30-20-10
Push-ups
TRX/Ring Rows

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