June 7th, 2018 – Washed Up Athlete

A. Warm-Up

3 Rounds

  • 10 Push-ups
  • 10 Inverted Rows
  • 10 Curls
  • 10 Tri-Extensions
  • 10 Air Squats

B. Strength

  • Bench Press 5×7
  • Face Pull 5×6 with 10 Second hold on last rep

C. Body Armor 

3 Rounds

  • 12 Cal Row
  • Max Bodyweight Bench Press
  • 12 Med Ball Push-ups/side

D. WOD

For Time:

  • 60 Cal Row
  • 40 DB Box Step Overs (50’s)
  • 20 Box Jump Overs

E. Accessory

4 Sets

  • Incline Bench Press x5
  • Single Arm DB Incline Bench x5/side
  • Dips x8

F. Accessory

3 Sets

  • Tricep Pushdown x10
  • OH Tricep Extension x10

G. Accessory

100 Strict Pull-ups

10-10-10-8-8-8-8-6-6-6-6-6-4-4

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