WED31OCT2018

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WOD

Strength
Strict Press: build up then, 3 sets of 3 at one heavy weight

Conditioning
AMRAP in 4 minutes:
12 Pullups
7 Overhead Squats (115/75)
Rest 2 minutes, then:
AMRAP in 4 minutes:
7 C2B Pullups
12 Front Squats (115/75)

EXTRA

Strength
12 min. to find max for complex: BN jerk + jerk from rack/blocks

BS: 8 singles w/ 1 sec pause EMOM at same weight as 3 rep max last week

Allen Core Fitness

  1. Row 4×400 with 1 min rest between 
  2. 5 sets 20 kb deadlift + 100 ft farmers carry. 1 min rest 
  3. 10 min emom. Odd- 20 jump squats. Even- 20 push ups

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