WED28NOV2018

F0C9110C-7973-4E97-8E10-863A627AD8D8

WOD

Strength
Front Squat: EMOM for 8 Min, 3 reps @ 70%

Conditioning
AMRAP in 20 minutes:
20/18 Cal Row
30 Wallballs (20/14)
20 HR Pushups

*Rx Pushups: no knee contact with ground, no sagging

Extra

Strength
OHS Build to heavy single w/ 5 sec. pause in bottom

Jerk: Build to Heavy Double
*hold the split/catch position for 2 sec. on each rep

Skill
Death by Dip, from top of MU
1+1, 1+2, 1+3 etc
*1 MU + 1 dip, 1 MU + 2 dips

Accumulate 60 Perfect hollow/arch swings on rings
*break as soon as form deteriorates

Allen Core Fitness

4 sets:
10 KB Swings AHAP
10 Push Press

Workout
4 Rounds for Time:
15/12 cal bike
15 deadlifts
Rest 2 min between 

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