FRI15JUN2018

WOD

Skill
5 sets:
5 power kips + 5 TTB
*power kip, normal kip as big as possible on the pulldown (hollow), hands coming slighty off the bar at top is good (not required), scale TTB with straight leg kipping leg raises as high as possible

Conditioning
AMRAP in 12 Minutes:
12 C2B Pullups
3 KB Complexes w/ E/arm (53/35)*
200M Run

*1 KB complex = 1 KB DL + 1 KB hang Clean + 1 KB thruster

Extra

5 sets:
Bench Press: 5 sets of 5, building
DB Chest Flys on Bench: 5 sets of 12, light-med
rest as needed

FS: 60/2, 70/2, 75/2, 80/2, 85/2, 90/1, 85/2, 90/1, 95/1, 98/1, 101/1

ALLEN CORE FITNESS TRAINING

WOD
1 mile Run for Time

5 rounds:
5 bench press
10 deadlifts
15 KB swings

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