March 19th, 2018 – Washed Up Athlete

Warm-Up

Shoulder Bands

WOD

15 Minute AMRAP

Station 1: 500m Row

Station 2: 12-15 Strict Pull-Ups

Station 3: 10-12 Plyo PushUps

Strength

Bench Press x6 x8 x10 x8 x6

Pendlay Row x6 x8 x10 x8 x6

Upper Body Accessory

1a. Wide Grip Strict Pull-ups 4×6

1b. Overhead Tri Extensions 4×10

2. Barbell Shrugs 3×12

3a. DB Hammer Curls 3×10-12

3b. Banded Push-downs 3×20-25

3c. Side Planks 3×15/side

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