July 5th, 2018 – Washed Up Athlete

A. Warm-up

3 Rounds

  • 10 KBS
  • 15 Goblet Squats
  • 15 Bottoms Up KB Presses

B. Strength

Front Squat – Work to a challenging triple then 1×15 @40-45% of top triple

C. Accessory

  • Front Rack Split Squat 3×6 (3131)
  • Reverse Hyper 3×10

D. WOD

Every 3 minutes x 10 Rounds

  • 12 Cal Assault Bike
  • 12 Cal Row
  • 3 Deadlifts (Climbing Weight)

E. Extra Credit

Yoke Carry 4×25 yards

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