December 20th, 2017 – Washed Up Athlete

Warm-Up

3 Rounds

  • 250m Row
  • 10 Box Jumps
  • 10 Air Squats

Strength 1 

Deadlift (Clean Grip)

2.2.2 x4 Sets (20 Second Rest/3-4 Minute Rest)

Strength 2

Tempo Back Squat 4×15

Accessory

Barbell Box Step Ups 3×8/Side

WOD

6 Rounds

  • 30 DU’s
  • 15 Wall Balls
  • 15 Sit-Ups
  • 15 KBS

Abs

3 Rounds

  • 10 V-up + Reverse Crunch
  • 40 Russian Twists
  • 20 Side Situps/side

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