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
Well holy crap balls! See ya at 5
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