MON16APR2018

WOD

Strength
FS: Work to 7RM for the day, beat 4/2

Conditioning
AMRAP in 17 Min:
300M Run w/ Medball (20/14)
18 Toes to Bar
16 DB Ground to Shoulder (50/35)

Extra

Snatch from blocks below the knee:
2 Snatch Pull to mid thigh + 1 Snatch =1
EMOM working to heavy set

Accumulate 20 strict HSPU facing wall
*focus on proper hand placement

ALLEN CORE FITNESS TRAINING

WOD

Back Squat: 10 min to work up to a 3 rep max

Bent Over Row: 5×12 building, every 2 minutes

12 min EMOM from the floor:
1. 10 Back Rack Weighted Lunges
2. 10 Push Press
3. 10 SDLHP

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