January 10th, 2018 – Washed Up Athlete

Warm-Up
500m Row
Three rounds of:
2 Wall Walks
10 Walking Lunge Steps
10 Burpees

WOD

For time:
Four rounds for time of:
15 Kettlebell Swings 1.5/1
15 Box Jumps 24/20
15 Hand Release Pushups

Strength 1

A1. Bench Press 5×5 @80%

A2. Slow Tempo Strict Pull-Ups 5×5

Strength 2

B1. Incline DB Bench Press 3×12

B2. Lat Pulldown 3×12

B3. FacePull 3×12

Hypertrophy

5 Rounds

  • 10 Bicep Curls
  • 10 Shoulder Press
  • 10 Tri Extensions

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