WED15AUG2018

WOD

Conditioning
“Triple One”
For time:
1K Row
100 Double Unders
1 Mile Run

-or-

“Dryathalon”
For Time:
2K Row
150 Cal Assault Bike
2 Mile Run

Midline – After
100 Hollow Rocks

Extra

12 min. to find 5RM Power Jerk
Drop to 80% of today’s 5RM and perform 20 reps AFAP from the ground

3 sets of 5 e/leg slow tempo single leg box step downs

10 min. Pistol practice – focus on positions and use plates, heels, bands, etc. to work to best shapes possible

Allen Core Fitness

Warm up
5 sets building in intensity
30 second bike
15 squats
5 burpees

WOD
5 sets:
15 kb sumo deadlift
15 push press
30 sec max effort mountain climbers
1 min rest B/T rounds