January 4th, 2017 – Washed Up Athlete

Warm-Up

3 Rounds

  • 10 Alt. Jump Lunges
  • 20 Mountain Climbers
  • 15 Light KBS
  • 10 Sumo Deadlift High Pull

Strength

Front Squat x5 x2 x5 x2 x5 x2

WOD

20 Minute AMRAP

  • 5 Deadlifts (275)
  • 13 Push-Ups
  • 9 Box Jumps

Accessory

3 Sets:

  • Glute Ham Reverse x12
  • DB Shrugs x12

Extra

5 Rounds

  • 5 Hang Snatch (95)
  • 10 Overhead Squats

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