WOD
Strength
Deadlift: 50/5, 65/5, 75/3x5sets
Conditioning
AMRAP in 24 Minutes:
20/16 Calories*
30 Back Squats from floor (75/50)
600M Run
*Start on run if not enough rowers, bike if rower is not open as you complete rounds
Extra
Strength
FS: 50/10, 55/10, 60/10, 70/10
Skill
Alternating Tabata for 6 sets of each:
Ring MU
Squat Snatch (115/80)
*Scale MU with bar or any version pull-ups
**Scale weight to 55% or less of 1RM
Allen Core Fitness
Strength
Front Squat: 6 sets of 6 at 60%
Conditioning
For Time:
400m Row
300m Run
10 HR Push Ups
200m Run
250m Row
10 HR Push Ups
150m Row
100m Run
10 HR Push Ups
