FRI12JAN2018

CF_Allen_Jan_Black_MuscleTank_2 CF_Allen_Jan_Black_2 copy

Muscle tanks and T-shirts are now on pre-order! Please put your name on the board at the gym. $25 for t-shirts and $28 for the muscle tank.

WOD

Strength
5-6 sets – building each
3 weighted pushups
8 Bent Rows

Conditioning
4 min on / 4 min off for 3 rounds of AMRAP:

Each 4 min is 2 rounds of:
15 OHS (75/55)
10 Burpees over Bar
-then-
Max Cal Row w/ Remaining Time

*start at beginning each time

Extra

5 sets
Work up to 5rm weighted dip

6 min. EMOM
E-30 sec. hollow hold on bar
O-10 jerk grip OHS w/ empty bar, no lifting shoes

4 sets
5 TTB + 5 Bar MU + 5 TTB
Rest as needed

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