FRI22JUN2018

WOD

Strength
4 sets
A) 50ft. e/arm – Farmers/OH mixed DB carry AHAP
*one DB OH, the other DB in Farmers Hold
B) 12 ring pushups w/ deadstop chest on rings e/ rep** stay hollow

Conditioning
AMRAP in 19 min:
12 Thrusters (95/65)
6 Strict Chin-ups | R+ 3 Rope Climbs*
300M Run
15 Pushups | R+ 50ft. HS Walk**

*no jump on to rope
**minimum 10ft segments (must go 10ft or start back at previous mark)

Extra

4 sets
20 alt. HS hold leans (kick into HS on wall, alt. weight on hands)

FS: Every 90 sec: 60/2, 70/2, 80/2*3 sets

Midline – After
3 sets
8 alt. stationary lunges w/ empty bar OH close grip
20 weighted situps

ALLEN CORE FITNESS TRAINING

Deadlift: 7×7 building

5 rounds:
12 cal assault bike sprint
12 UB DL 60-65%
3 Min Rest 

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