WED14FEB2018

IMG_8688WOD

Strength
4-5 Sets:
5 Bench Press @ 70%
7 Supinated Barbell Rows

Conditioning
12-9-6 for Time:
DB Thrusters (50/35)
C2B Pull-ups

*Rest 1:1 and Repeat
*Max Rest of 4 Minutes
*Record both Times

Extra

10 min. EMOM:
E- 30 sec. max HS walk
O- 3 Bar MU

EMOM x 5 min: 15 sec max rep deadlifts @ 40% of max + 45 sec rest

After
50 GHD situps AFAP

Allen Core Fitness Training

Strength
Both arm Arnold Press to Max
then:
3 drop sets decreasing in weight every set
2 min rest between complete sets.

WOD
5 sets:
20 leg lifts
15 reverse dumbbell flys
40 toe taps
15 banded pull aparts

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