October 3rd, 2017 – Washed Up Athlete

day 1 1*8 65% 224.25 1*5 60% 171
1*8 70% 241.5 1*5 70% 199.5
1*6 80% 276 1*5 75% 213.75
1*6 85% 293.25 1*5 80% 228

Shoulder Press 4 x 8-10 + :20 Second hold after last rep

WOD

3 rounds for time:
400m Run
21 Hang Clean and Jerk (75/55)
18 Air Squats

Accessory

3 sets:
15 GHD Hip Extensions
12 Seated Arnold Z-Press with Kettlebells

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