FRI02NOV2018

WOD

Strength
Bench Press: 5 sets of 5 building
**In between sets, side plank 30 seconds/side

Conditioning
AMRAP in 14 Minutes:
5 Power Cleans (155/105)
10 Toes-To-Bar
15 Wall-Balls (20/14)

Extra

Strength
4 sets of 20 alt. single leg box step ups AHAP w/ good form

8 sets:
2 wall walks + 5 lateral steps in each direction 

Allen Core Fitness

1. Run 4×400 with 1 min rest in between 
2. 5 sets 20 wall balls + 20 bent over rows 1 min rest 
3. 5×75 calve raise 1 min rest