FRI17AUG2018

Reminder: Nutrition for Life Presentation this Saturday August 18th at 11:30am!

WOD

Strength
Back Squat: Find 1RM
5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+

Conditioning
7 Rounds for Time:
10 Wallballs (20/14)
10 Alternating DB Snatch (50/35)

Extra

Singe arm KB OHS: 5 sets of 5 e/arm @ 80-85% of last week’s max

20 freestanding tripod leg lifts as warmup

4 sets: 5 kipping HSPU + 2 strict HSPU + 5 kipping HSPU
*New open standard

Allen Core Fitness

Warm Up
4 sets
10 cal row
10 jump squats
20 sec handstand hold 

Workout
For time:
600 meter run
50 thrusters 45/35

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