October 31st, 2017 – Washed Up Athlete

Warm-Up

12 Minute EMOM

  • Minute 1: 5 Seated Box Jumps
  • Minute 2: 6 Squat Cleans (95)
  • Minute 3: 12 Lateral Band Walks

Strength

day 1 1*6 70% 241.5 1*5 65% 185.25
1*6 80% 276 1*4 75% 213.75
1*3 90% 310.5 1*4 80% 228
1*2 95% 327.75 1*4 80% 228

Unilateral

Cossack Squat 4×6/Side

Hamstring/Posterior Chain

Cross Body DB RDL 3×10/side

WOD

10 Minute AMRAP

  • 5 Squat Snatch (115)
  • 10 Burpees

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