March 6th, 2018 – Washed Up Athlete

Warm-Up

20 Cal Air Bike

2 Rounds

  • 10 Romanian Deadlifts
  • 10 Barbell Thrusters

Strength

A. Trap Bar Deadlift 10-8-6-4 (65%, 75%, 80%, 85%)

B. Front Squat 10-8-6-4 (65%, 75%, 80%, 85%)

WOD

4 Rounds for Time

  • 6 Toes to Bar
  • 12 OH Squats (95)
  • 12 Box Jumps

Total Body Accessory

1a) DB Walking Lunges: 3 x 20. Rest 45s.

1b) 1-Arm KB Row with rotation: 3 x 8 ea. Rest 45s.

2a) Side Plank: 3 x 10-15s ea. Rest 45s.

2b) Alt. DB Curls: 3 x 10 ea. Rest 45s.

3a) Banded Pulldowns: 3 x 15. Rest 30s.

3b) Banded Pushdowns: 3 x 25. Rest 30s.

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