January 18th, 2018 – Washed Up Athlete

AM

10 Mins. of Prisoner Knee to Standing

WOD

21-15-9

  • Kettlebell Swings
  • Burpee Pull-Ups
  • Toes-2-Bar

Strength 1 

10 Min E2MOM

3 Bench Press

10 Dips

Strength 2

A1. One Arm Row x20/Side

A2. Seated Power Clean x10

A3. Seated Cable Row x20

Accessory

3 Sets

  • 32 Crazy 8’s (16/Arm)
  • 15 Rear Delt Flys

Extra

12 Min EMOM

3 Manmakers (30)

 

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