December 11th, 2017 – Washed Up Athlete

Warm-Up

  • 300m Row
  • 5 Rounds: 5 DB Hang Cleans + 5 DB Thrusters

Strength 1

A1. DB Bench Press 10-8-6-4-4

A2. Seated Row 5×10

Strength 2

B1. Close Grip Bench Press 3×10-12

B2. Bent Over Alt DB Row 3×12

WOD

12 Minute AMRAP

  • 12 Pull-Ups
  • 12 Box Jumps
  • 12 Squat Cleans

Accessory

3 Sets

  • 32 Crazy 8 Curls
  • 20 Diamond Push-Ups

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