MON29OCT2018

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WOD

Strength
FS: Build to heavy set of 3 w/ pause on first rep

Conditioning
4 rounds for time:
10 Burpee Box Overs (24/20)
10 Double DB Hang Clean and Jerks (50/35)
40 Double Unders

Extra

Strength
Snatch: Blocks just below knee: 8 sets of 2 working to heavy double for the day

Skill
5 sets: 2 bar MU + 4 TTB + 2 CTB + 4 PU

Allen Core Fitness

  1. Front squat: 5 sets of 6 every two min -building 
  2. Arnold press: 5 sets of 10 – building 
  3. 5 sets: 20 step ups 20 UB KB swings – 2 min rest.

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