WED19SEP2018

WOD

Strength
Hang Snatch from above knee: Work up to a heavy single

Conditioning
For time:
200M Run
40 Air Squats
400M Run
20 Pullups
600M Run
30 Pushups
400M Run
20 Pullups
200M Run
40 Air Squats

Extra

Jerk Balance: 3 sets of 3 building as warmup
*hold last rep in split for 5 sec. each set

Jerk from blocks: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets

3 sets:
50 ft. forward crawl + 50 ft. reverse crawl
10 pistols (scale as needed for quality)

Allen Core Fitness

Strength
5 sets every two min
5 deadlifts 70 %
15 bent over rows ( two dumbells) 

WOD
4 rounds
400 meter run
Back rack walking lunge 50 ft (45/35)
10 strict press 

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