MON17SEP2018

13F4DF41-62A8-487F-B1CF-DB0754312E36

WOD

Strength
Back Squat: Work up to 85% and then perform 4 sets of 4 at 85%

Conditioning
5 Rounds for Time:
200M Run
9 Burpees to Target
15 Russian KB Swings (70/53)
Rest 1 Minute between Rounds

*Push the intensity, should be sprinting

Extra

4 sets: 8 empty bar jerk grip OHS + 15 sec. HS hold on wall

4 sets of 5 kipping HSPU
*start with Rx and build deficit each round, adding plates under hands

Midline – After
4 sets: 100 ft. dball carry (80/50 + 20lb vest)

Allen Core Fitness

5 sets every two min:
5 back squat 70 %
15 push ups 

WOD
5 sets one every three min
10 cal row
10 cal bike
10 pull ups 

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