WED17OCT2018

WOD

Strength
Back Squat: 8 min EMOM – 2 BS @ 70-75%

Conditioning
4 Rounds for Time:
30 Hand Release Burpees
30 Front Rack Lunges (75/55)

Extra

Strength
Push Press: Build to a heavy Triple

Skill
6 sets:
4 hollow/arch kips + 3 ring MU + 1 skin the cat

Midline – After
Accumulate 2 min. in Hanging L-sit

Allen Core Fitness

Strength 

Deadlift 5×10 at 55-60 % every 2 min 

Emom x 16 

1. 40 sec flutter kicks
2. 80 foot farmers carry in square 
3. 40 sec hollow hold 
4. 40 sec wall sit