FRI11JAN2019

WOD

Strength
Front Squat + Split Jerk: Build to heavy 3+1

Conditioning
3 Rounds for Time:
20 HR Pushups
20 Goblet Squats (50/35DB)
20 Pullups
20 Front Rack Lunges* (50/35DB)

*Single DB in front rack, switch arms after 15 reps

Extra

Strength
Press: Build to Heavy Single, then 2×5 @ 75% of best

Skill / Conditioning
4 Rounds for cal/reps:
30 sec ME Ring MU
30 sec ME Airbike
60 sec Rest

Allen Core Fitness

Strength
Front Squat: 5 sets of 5 at a moderate weight

Conditioning
3 Rounds for Time:
7/5 Cal Bike Sprint
10 HR Pushups
15 Goblet Squats
Rest 1 min
*Sprint Rounds

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