December 22nd, 2017 – Washed Up Athlete

Warm-Up

30 Cal Bike

1st WOD

3 Rounds

  • 10 Burpees
  • 20 Single Arm Overhead Walking Lunge
  • 10 Knees to Elbows

Strength 1 

Thruster 5×3

Strength 2 

Front Squat 3×10

2nd WOD

15 Minutes of:

  • 10 Cal Bike
  • 10 Deadlifts (225)
  • 10 Box Jumps

Upper Body Stability Accessory Plan

Accumulate 7 Minutes in Handstand Hold (20 Minute Cap)

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