MON11JUN2018

IMG_2516

WOD

Hang Snatch + OHS: 60/3, 70/2, 75/2, 80/2*3-4sets

For Time (16 min cap):
33-27-21-15-9: Wallballs (20/14)
18-15-12-9-6: Burpees Over Wallball

Extra

FS: Work up to 5RM (try and hit a PR here) then 3×5 @ 80% of 5RM

12 reps – skin the cat on rings
slow and controlled, going only as far as you can in your positions

12 min. – Every 90 sec. w/towel b/n feet
3 H/A kips + 3 Ring MU + 3 Ring dips
*Scale to banded MU if needed

Midline – After:
80 GHD situps

ALLEN CORE FITNESS TRAINING

WOD
Bike 4000m
*Keep RPM above 50

5 rounds for AMRAP:
1 min step ups
1 min push press
1 min wall balls
1 min rest

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