TUE23MAY2018

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WOD

Strength
Back Squat: Sets of 5, build to 85%

Conditioning – A
5 X 500M Row Intervals
90 Sec Rest

**Record each time. Aim for 15 sec slower than 500M PR and hold that pace for each set.

Conditioning – B
1 Mile Run for Time – start immediately after last Row

*scale distance if needed. Pick a distance you can run/jog the entire time without walking

Extra

Power Jerk + 2 Split jerks: Work to a heavy set in 7 sets, then 6 singles

4 Sets:
5 e/leg box step downs (pistol progression)
Max static HS hold in 4’x6′ box (stall mat)

Midline – After
100 Hollow/Arch Swings

ALLEN CORE FITNESS TRAINING

Emom 10

  1. Pause back squat 3 reps 80 %
  2. Pause bench press 3 reps 80 %

WOD

2rounds:
15 UB Thrusters ( a weight that could be done for 22- 25 unbroken if needed)
100 UB Single Unders
Rest 1:1 Repeat 

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