WOD
Strength
Back Squat: 3 sets of 10 at 60%
Conditioning
AMRAP in 16 minutes:
8 Deadlifts 225/155
10 Pushups
12 Single Arm OH Walking Lunge (50/35)
200M Run
Extra
Split Jerk from rack/blocks: Find max triple in 10 min.
Accumulate 2 min in Freestanding HS hold
*Use wall if needed
Allen Core Fitness Training
Linda sub ring rows instead of cleans.
Bike
10 min bike alternating pace
1 min at 40 RPM
1 min at 55 RPM
Extra
50 weighted sit ups AHAP
