WED13FEB2019

WOD

Strength
Deadlift: Build to 85-90% and then complete two sets of two reps

Conditioning
5 Rounds for Total Reps:
40 sec Overhead Squat (95/65)
40 sec Box Jumps w/step down (24”/20”)
40 sec Cal Row
1 minute rest

Extra

Strength
FS: 60/6 70/6 80/4 85/4 90/3

Skill
After Metcon
Every 2 minutes x 5 Rounds:
35% Max Ring Muscle Ups
10 Heavy Wallballs

Allen Core Fitness

Strength
Deadlift: 7 sets of 2 building

Conditioning
4 Rounds for Total Reps:
40 sec Overhead Squat
40 sec Box Jumps w/step down
40 sec Cal Row
1 minute rest

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