October 9th, 2017 – Washed Up Athlete

1. Warm-up
3 Steady Rounds:
:30 Dead Hang from pull up bar
15 Dumbbell Front Squats 50/35s
Row 500m

2. 

week 3 day 2 1*10 60% 207 1*5 60% 171
1*10 65% 224.25 1*5 65% 185.25
1*8 70% 241.5 1*5 70% 199.5
1*8 75% 258.75 1*5 70% 199.5

3. Met-Con
5 Rounds:
8 Deadlift 165/135lbs
25 Double Unders
8 Power Cleans 165/135lbs
25 Double Unders
8 Push Jerk 165/135lbs
25 Double Unders

4. Bitch Work 
100yd Sprint
Rest 5:00
200yd Shuttle Sprint
(100yd down and back)
Rest 5:00
300yd Shuttle Sprint
(100yd down, back, down)

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