MON21MAY2018

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WOD

Strength
Hang Clean: 10 min of technique work, building to heavy(ish) double

Conditioning
4 Rounds for Time:
18 Deadlifts
15 Toes to Bar
12 Thrusters
9 Pullups | R+ C2B

Note: 20 min cap, Rx 95/65 | R+ 115/80

Extra

FS: Every 90 sec: 5 sets of 5 @ 75% of best 1RM

5 sets:
10 lateral HS walks on wall e/direction + 10 ft. HS walk away from wall
*alt. starting direction e/set

Midline – After:
4 rounds
20 GHD situps
100ft. farmers carry AHAP

ALLEN CORE FITNESS TRAINING

5 sets:
1 min bike 30 sec SPRINT 30 sec easy
50 foot monster walk

5 sets:
1 min row 30 sec SPRINT 30 sec easy
20 goblet squats 35lb

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