November 27th, 2017 – Washed Up Athlete

Warm-Up

3 Steady Rounds:
:30 Dead Hang from pull up bar
15 Dumbbell Front Squats 50/35s
Row 250m

Strength 1

Deadlift 4×6

Strength 2

DB Incline Bench Press x12 x10 x8 x6

Barbell Row x12 x10 x8 x6

Strength 3

Dips 3×12

Chest Supported Row 3×12

Arm Circuit

DB Curls x12 x10 x8 x6

Banded Tricep Ext 4×15

Metcon

5 Rounds:
8 Deadlift 165lbs
25 Double Unders
8 Power Cleans 165lbs
25 Double Unders
8 Push Jerk 165lbs
25 Double Unders

1:00 between rounds

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