December 10th, 2017 – Washed Up Athlete

Warm-Up

3 Rounds

  • :20 Second Handstand Hold
  • 16 DB Snatch
  • 12 DG OH Walking Lunge

Strength 1 

Back Squat 10-8-6-4-2

Strength 2 

Strict Press 4×6 (Do 3 Push Jerks at failure of strict press)

 

Accessory

2 Sets of Crazy Legs

  • 20 Air Squats
  • 20 Lunges
  • 20 Jump Squats
  • 20 Jump Lunges

8 60 Yard Sprints

WOD

12 Min AMRAP

  • 50 ft Front Rack Lunge (135)
  • 15 Bar Facing Burpees
  • 10 Wall Balls

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