April 15th, 2018 – Washed Up Athlete

Warm-Up

3 Rounds

  • 10 Cossack Squats
  • 10 Waiter Squats
  • 10 Push-up with twist

A. Deadlift

9 Minute EMOM

Min 1-3: 3 Reps @ 315

Min 4-6: 3 Reps @ 325

Min 7-9: 3 Reps @ 345

B1. DB Bench Press x10 x8 x6 x6

B2. T-Bar Row 4×10-12

WOD

8 Min AMRAP at Each couplet

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

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