WED25JUL2018

WOD

5 Rounds for Time:
3 Clean & Jerks (70%)
400M Run
30 Abmat Situps
500M Row
Rest 90 seconds
* any style C&J

Extra

BS: 60/3, 70/3, 80/3, 85/2, 88/2, 92/2*4 sets, rest 90 sec

20 alt. hollow candlestick rolls to alt. pistol – not for time

20 alt. pistols to low box

Allen Core Fitness Training

Warm up
10 min Amrap sustaining a 60-70 % pace based on fel
7 cal bike
14 squats
21 single unders 

WOD
5 sets
20 cal row
20 Ub RKBS 70/53
1 min rest between

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