May 23rd, 2018 – Washed Up Athlete

A. Warm-Up

12 Minutes of:

  • Pistols x6/leg
  • GHR x8
  • Reverse Lunges x10
  • Handstand Holds x20Seconds

B. Strength WOD

4 Rounds for Time

  • 3 Squat Cleans + Jerk (155)
  • 3 High Box Jumps
  • 1 Minute Plank Hold

C. Strength

FRONT SQUAT
4-4-4-4-4
BACK SQUAT
4-4-4-4-4
Start at 50% and progress to 90% of max.
30 Min. CAP

D. WOD

3 Rounds

  • 10 Dumbbell Box Step-Overs
    25′ Right Arm Overhead Dumbbell Lunge
    25′ Left Arm Overhead Dumbbell Lunge

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