FRI09FEB2018

WOD

Strength/Warmup
3 sets:
10 close grip OHS w/ bar only
10 Hollow banded pipe pull-down
10 Lunges

Conditioning
AMRAP in 16 Min:
20 Wallballs (20/14)
100M Run
7 Strict Pullups | R+ 5 Ring MU
Rest 1 min after every round

Extra

5 sets:
12 weighted ring pushups
12 Typewriters (strict pullup then move head over left/right hands alternating L=1,R=2)

Allen Core Fitness

Strength
Dumbbell bench – super set with dumbell Bent over row.
5×10 building
90 sec rest

Conditioning/Intervals
5 sets:
15 decline push ups
15 reverse dumbbell flys
15 ring rows
1 min plank
1 min Rest

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