WED01AUG2018

WOD

Strength
Split Jerk: 50/4, 60/4, 65/3, 70/3, 75/3, 80/2, 85/2, 90/1

Conditioning
AMRAP in 16 minutes:
Row 500M
50 Double Unders
15 V-Ups

EXTRA

BS: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 85/2*3 sets, rest 90 sec

Accumulate 2 min. hanging from pullup bar in dead hang

6 sets
10 alt. pistols + 1 rope climb
**not for time

Allen Core Fitness Training

Row
3 sets:
20 cal row sprint
1 min plank
1 min rest

Deadlift
5 x 10 building
20 hip extensions between each set 

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