WED21FEB2018

WOD

Conditioning
5 Rounds for Time (20 min cap):
10 DB PP (50/35) | R+ HSPU
15 Burpees Over Box (24/20)
6 Strict PU | R+ 4 Bar MU
Rest 90 Sec

Strength
EMOM x 8 min:
odd min- 10 Ring Rows
even min- 5 Deadlifts @ 70%

Extra – After Conditioning

2 sets: 50 ft. single arm OH carry – AHAP w/ locked arm

3 sets: 3 wall walks + 5 strict HSPU facing wall

Bench Press: Work up to 85% and complete 3 sets of 3 reps, rest 60 sec between sets

ALLEN CORE FITNESS TRAINING

Strength 
4 sets:
5 push press
15 rear delt flys
1 min plank 

Conditioning
4 sets:
300 meter row
50 Russian twist
1 min rest

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