December 13th, 2017 – Washed Up Athlete

Warm-Up

3 Steady Rounds

12 Back Extensions + 12 Goblet Squats

Strength 1

Deadlift x10 x8 x6 x4 x2

Strength 2

Bulgarian Split Squats 3×20/side

Accessory

3 Sets

  • 50m Farmers Carry
  • :30 Goblet Squat Hold
  • 10 Russian Leans

WOD

5 Rounds

400m Run

21 KBS

9 Goblet Squats

Abs

3 Rounds-: 30 Seconds each movement

  • Flutter Kicks
  • Sways
  • Scissors
  • Circles
  • Plank
  • Side Plank

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