FRI25JAN2019

322e3648-2f48-477c-b828-52961fda2f41

WOD

Strength
Jerk (any style): Build to 1RM (be smart)

Conditioning
20-15-10-5:
Wallballs (20/14)
30-25-20-15:
Abmat Sit-ups

Directly Into…

5-10-15-20
Hang Cleans (115/80)
Burpees Over Bar

Extra

Strength
Press: 4 sets of 8 building to heavy set

Skill/Conditioning
5 Rounds:
30 Double Unders
Max -2 Kipping HSPU
Rest 1 Minute
*stop 2 reps short of failure

Allen Core Fitness

Strength
Shoulder Press: 4 sets of 8 building

Conditioning
20-15-10-5:
Wallballs
Thrusters

Directly into…
1000m Bike for Time

 

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