WED09MAY2018

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WOD

Strength
Back Squat: Build to heavy single w/ 10 sec pause

Conditioning
3 Rounds for Time (30min time cap):
600M Run
800M Row
30 Burpees to 6″ Target

Extra

Jerk w/ 3 sec pause in catch:
40/2, 50/2, 60/2, 70/1, 75/1, 80-90/1*4

Directly after workout:
Max UB Ring MU
**If max is less than 5. Complete 1-minute AMRAP. Scale with Complex of 3 Chest to Bar + 3 Ring Dips

ALLEN CORE FITNESS TRAINING

5 supersets AHAP
10 strict press
10 bent over

5 super sets
15 lateral raises
15 ring rows

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