WED18APR2018

WOD

AMRAP in 25 Minutes:
30 Squats
20 Pushups
20 Situps
600M Run

*Find a steady pace that allows you to stay moving the entire time.

Extra

A) 2 pause jerk dips + 1 Jerk
*come to a dead stop in bottom of jerk dip
Work to heavy set for the day

B) BS: Find 3rm each with a 5 sec. hold in the bottom

ALLEN CORE FITNESS TRAINING

WOD

Deadlift: Work up to a 3RM

Bench press: 5×12 building every 2 min

5 sets:
45 sec Wall Sit
15 Russian kb swings
10 Burpees
1 min rest

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