November 30th, 2017 – Washed Up Athlete

Warm-Up

Dynamic

Strength 1

Clean 5×3

Strength 2 

Push Press x5 x4 x3 x2 x2

Caper Band Shoulder Circuit 3×12

Strength/Power

A1. DB Push Press 4×8

A2. DB Side Press 4×12

A3. Barbell Shrug 4×12

WOD

  • 5 Rounds
  • 1 Sled Sprint 40yds
  • 20 Double Under’s
  • 1 Dragger 40yds
  • 20 Double Under’s

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