FRI18JAN2019

439cf6a0-d9a8-466b-9039-4b611122493e

WOD

Conditioning
10 Rounds for Time:
7 Toes to Bar
7 Box Jumps (24/20 step down)
3 Cleans (70% any style)

Extra

Strength
Push Press: 5 sets of 5 building to heavy

Pause Jerk + Jerk: 5 sets of 2+2 AHAP for all sets

Skill/Conditioning
EMOM for 4 Rounds:
Even: 8/6 Cal Bike
Odd: 2-4 Ring MU + 1 Skin the Cat
*scale w/ Saddle Band MU

Allen Core Fitness

Strength
Hang Clean: 12 minutes for technique

Conditioning
5 Rounds for Time:
10 Abmat Sit-ups
8 Step ups
5 Hang Power Clean

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