WED07NOV2018

20623A13-4031-4DEC-AD12-6513B9183AD2

WOD

Strength
Split Jerk: Build to 85% for 3 sets of 2

Conditioning
AMRAP in 20 Min:
100M Run
10 Strict Pullups
100M Run
35/30 Cal Row
100M Run
20 Kettlebell Swings (53/35)

Extra

BS: 5 sets of 1 Pause BS + 2 BS, building to max for the day

5 sets:  10 sec. ring row hold w/ feet even with box (rings low on torso) 20 sec. support position hold on rings (top of dip)

UB Muscle Ups 1-2-3-4-5-6-5-4-3-2-1 *scale w/banded saddle MU

Midline – After 4 min. Tabata – L-Hang on rings

Allen Core Fitness

Sumo deadlift: 5×10 every two min at 55-60 % 

4 sets with 2 min rest:
20 Russian kb swings
1 min wall sit
20 push press 

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