WED30JAN2019

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WOD

Strength
Banded Deadlift: Medium band w/ 50% of 1RM – 3 reps every 30 seconds for 8 sets

Conditioning
4 Rounds for Total Reps:
2 Min of Row for Cal
1 Min of Double Unders
1 Min of Burpees

Extra

Strength
FS: 50/8 60/8 70/6 75/6 80-85/6x2sets

Skill/Conditioning
Death By:
1 Ring MU + 1 Squat Clean Thruster (70-75% of C&J)
*add 1 rep of each movement until failure.
**scale with banded or jumping ring MU”

Allen Core Fitness

Strength
Deadlift: 3 reps every 30 seconds for 8 sets
*65% of heaviest DL

Conditioning
4 Rounds:
20 Cal Row
50 Singles
10 Burpees

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