FRI06JUL2018

WOD

Strength
5-6 sets:
Work to 2RM bench press w/pause on chest
20 sec. chin over bar hold

Conditioning
4 Rounds for Time of:
20 Abmat Situps | R+ GHD
30 Thrusters (45/35)
40 Double-Unders

Extra

BS: Every 90 sec: 50/6, 60/5, 70/4, 80/3*2, 85/2*2, 90/1*2

6 min. EMOM – 8 perfect hollow/arch kips on bar

16 min. EMOM
E- 3 TTB + 3 Bar MU
O- 3 pull-ups + 3 C2B

Midline-After:
8 min. alt tabata
Hanging Hollow hold
Hanging L-sit hold

ALLEN CORE FITNESS

Dumbell bench press superset with bent over row: 5×15 

5 sets with 2 min rest:16 cal row sprint 

50 ft monster walk 

16 jumping lunges 

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