January 24th, 2018 – Washed Up Athlete

Warm-Up

Tabata Versa Climber

3 Rounds:

10 Walking Lunges + 10 Box Jumps

Strength 

Back Squat 5-5-5

Then…

Tempo Back Squats (5-second negative, 3-second pause at the bottom, explode up)

2-2-2-2

Skill EMOM 12

Odds: 10 Deadlifts (225)

Even: 12 Cossack Squats

WOD

8 Min AMRAP

  • 5 Deadlifts (155)
  • 5 Hang Cleans
  • 5 Front Squats
  • 50 Double Unders

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