December 5th, 2017 – Washed Up Athlete

Warm-Up

3 Steady Rounds

  • 6 Strict Pull-Ups
  • 10 Push-Ups
  • 20 Air Squats

Strength 1

Front Squat 4×6

Strength 2

A1. Bench Press 5×3

A2. Pull-Ups 2×8, 3×6

Strength 3

B1. Dips 3×12

B2. Bent Over Row 3×12

B3. Chest Fly 3×15

Metcon

5 Rounds

  • 12 Thrusters (95)
  • 12 Alt. DB Lunge (55)

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