WED26SEP2018

981DDF5F-E2E4-4D08-9741-EAEC8736202D

WOD

Conditioning
5 Rounds:
20/18 Cal Row | R+ Cal Bike
10 Burpees Over Bar
2 Snatch @ 75-80% of 1RM

Extra

10 sets working to max- 2 FS + 1 Split Jerk *no misses  *focus on footwork   

Back Squat: 80/2*6 sets  *base numbers off your most recent BS max 

Allen Core Fitness

Strength
5 sets every 3 min building
10 strict press
10 strict pull ups 

WOD
5 rounds
12 cal bike
3 wall walks
12 cal row
Rest 1 min 

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