April 10th, 2018 – Washed Up Athlete

Warm-Up

3 Rounds

  • 15 PVC Shoulder Dislocates
  • 10 Empty Bar Front Squats
  • 10 Behind the Neck Press
  • 10 Good Mornings

WOD

15 Minutes

  • 15 KBS
  • 15 Cal Assault Bike

Strength

Strict Press 6-4-2 + 2 Sets of 3 @ 4 rep weight

One Arm DB Press 6-4-2 + 2 Sets of 3 @ 4 rep weight

 

Deadlift 5×5 @ 50% (3-second pause at the knee)

Core

5 Rounds

  • 20 Second Flutter Kicks
  • 20 Second Handstand Hold

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