WED20JUN2018

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WOD

Strength
Strict Press: 5 sets of 5 build to heavy set with 2 sec pause at top of each rep

Conditioning
5 Rounds for Time:
500M Row
9 Box Jumps (24/20)
11 T2B
Rest 2 min

Extra

Split jerk from rack/blocks: Find max double with a 2 sec. pause in dip AND in split receiving position
*drop to 85% of max double and perform 3 sets of 3 w/ no pauses

BS: Work up to 3RM (try and hit a PR here) then 3×3 @ 90% of 3RM

4 sets:
10 strict T2B
100ft Farmer Carry AHAP

ALLEN CORE FITNESS TRAINING

Bench press: 7×7 building

5 rounds:
500 meter row
20 push ups
2 min rest 

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