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
