WED12SEP2018

WOD

Strength
Back Squat: 60/3, 70/3, 80/3, 85/3, 90-95/3*3 sets

Conditioning
ARMAP in 24 min:
400M Run
10 Pushup
15 Squats
20 Situps
500M Row
10 Pushup
15 Squats
20 Situps

Extra

Push Press: 5 sets of 2 at 85% or more of 1RM

Power Jerk: 80/2 EMOM for 7 sets

2 min. banded ankle distraction e/side, then
30 alt pistols holding 15-25# plate

Allen Core Fitness

Strength
5 sets every 3 min:
10 deadlifts + a max set of push ups 

Conditioning
3 sets with full recovery
20 UB db thrusters +20 db box step overs 

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