MON09JUL2018

WOD

Strength
FS: 60/3, 70/3, 80/3, 85/2, 90/1, 95/1

Conditioning
EMOM for 6 Rounds
10 Burpees
200M Sprint
12 DB Thrusters (50/35s)

*Scale Run as Needed to finish within 1 minute

Extra

Snatch + OHS from Blocks below knee:
60/3, 70/3, 75/3*2 sets, 80/2*3 sets, 85/2, 90/1

20 reps on rings:
Kip only from static arch position

5 sets:
3 rings MU + 3 strict hollow ring dips

Midline – After:
4 sets 60 sec. hold – facedown in GHD

ALLEN CORE FITNESS TRAINING

Goblet wall sit:
5×30 sec building in weight
10 dual KB bent over row in between sets

WOD
4 sets:
12 thrusters
12 weighted step ups AHAP, lower box height before lowering the weights.
100 meter sprint
Rest 2 min in between

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