WED14MAR2018

WOD
Strength
5 Sets:
Bench Press: build to heavy triple (not maximal)
Ring Rows: 8 Ring Rows w/ feet elevated

5 Sets:
Deadlifts: build to heavy double (not maximal)
Seated Box Jumps: 5 reps

Conditioning
AMRAP in 5 minutes:
20ft DB Front Rack Lunge (50/35)
8 C2B Pullups

Extra – Before
4 sets:
– 8 hollow/arch kips on bar
– 4 strict chest to bar pullups
– 4 kipping pullups

Complete 2 min total free-standing HS Hold, use wall as needed.
*If this is easy practice alternating shoulder touches

Allen Core Fitness Training

Deadlift

5×8 every 2 min at 60-70%

Bench press

5 sets every 2 min

12 bench press 55%

20 reverse flys

5 sets every 2 min

12 strict pull ups

12 push ups

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