WED16MAY2018

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WOD

Strength
Power Jerk: 50/2, 60/2, 70/1, 75/1, 80-85/1*4

Conditioning
3 Rounds for Time:
600M Run
20 Air Squats
15 Pushups
10 Pullups

No time cap. Should be in the 15-23 min range, scale as needed to stay in range. 

Extra

BS: every 3 min – 60/5, 70/5, 75/5, 80/5, 85/5 (if you make all 5 sets then complete one more set of 5 at possible 5RM)

Midline – After:
Accumulate 100 Hollow Leg Raises on PU Bar

ALLEN CORE FITNESS TRAINING

5 sets:
10 push press
20 kb swings

5 sets
1 min plank, 30 sec/ side
1 min wall sit
1 min rest

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