WED05SEP2018

WOD

Strength
Split Jerk: work to a heavy single or work on technique

Conditioning
AMRAP in 24 minutes:
300M Run
10-20-30-etc. Abmat Situps | R+ GHD Situps
300M Run
10-20-30-etc. Ring Dips

*Scale Dips w/ Bands>Bench>Pushups

WOD

Before
Back Squat: 80/6*6 sets E2MOM

8 min. ankle/hip mobility

4 sets: 12 alt. (6 e/leg)
*1 rep = 1 shrimp squat + 1 pistol squat

Allen Core Fitness

Warm up
4 sets:
10 kbs AHAP
10 push press 

Workout
4 sets:
15/12 cal bike
15 deadlifts
Rest 2 min between 

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