January 6th, 2018 – Washed Up Athlete

Warm-Up

3 Rounds

  • 10 Strict Push-up Burpees
  • 30 Double Unders
  • 30s High Plank Hold

WOD

3 Rounds

  • 400m Run
  • 40 Push-Ups
  • 20 Wall Balls

Strength 

A. DB Bench Press 5×5

B. Barbell Row 5×5

Hypertrophy

4 Rounds

  • 8 Bench Press
  • 8 One Arm Row/Side

10 Minute AMRAP

  • 10 Close Grip Bench Press (135)
  • 10 Strict Pull-Ups
  • 10 Push-Ups
  • 10 TRX Row

Core

3 Rounds

  • Lying Leg Raise x10
  • Ab Rollouts x10

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