November 21st, 2017 – Washed Up Athlete

Warm-Up

2 Rounds

  • 10 Tricep Pushups
  • 8 Diamond Pushups
  • 6 Pushup+shoulder tap (Per side)
  • 4 Pushups with 3 second hold

+

1k Row

Strength 1

Hang Clean x3 x3 x3 x2 x2

Strength 2

A1. Bench Press x6 x6 x4 x4 x2

A2. One Arm DB Row 4×10

Strength 3

B1. T-Bar Row 3×12

B2. DB Single Arm Bench Press 3×6/Side

Conditioning

3 Rounds

  • 10 Burpees
  • 10 Pull-Ups
  • 10 Burpees
  • 10 Push-Ups
  • 10 Burpees

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