MON19MAR2018

29315094_10160176100905405_513922747118649344_o

WOD

Strength
6 min. EMOM: 2 Back Squat 80-85%

Conditioning
AMRAP in 16 minutes:
400M Run
12 C2B Pullups
50ft. Single Arm OH Lunge (50/25)
60 Sec Rest

EXTRA

Before
Work up to ~80% 3 rep power clean + 1 power jerk
After
6 min. alt. tabata – Arch and hollow holds on rings
8 min. EMOM – 2 Ring MU from static arch position

ALLEN CORE FITNESS TRAINING

Strength
Front Squat: 5 sets of 8 every 2 min

Split Squat: 5 sets of 15/leg as fast as possible

Conditioning
10 min Row at a steady pace for distance

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