WED20FEB2019

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WOD

Strength
Deadlift w/ 51X3 Tempo: 40/3, 50/3, 60/3, 65-70/3
*DownBottomUpTop: 5sec down/1sec rest/eXplode up/3sec pause top

Conditioning
3 Rounds for Time (12 min cap):
10 Strict Pull-ups
25 Wallballs (20/14)
10 Cal Row

*if needed some athletes can start on the row if they have to share a rower

Extra

Strength
FS: 60/4 70/4 80/3 90/2 95/2
*8 Box Jumps after each set

Skill/Conditioning
After Metcon, 6 Rounds for Time:
6 Alternating DB Squat Snatch (heavy but perfect)
15ft UB HS Walk

Allen Core Fitness

Strength
Deadlift: 40/3 50/3 60/3 65-70/3

Conditioning
3 Rounds for Time:
10 Jumping Pull-ups
15 Wallballs
10 Cal Bike

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