MON16JUL2018

WOD

Strength
FS: Build to Heavy Single

Conditioning
AMRAP in 16 Minutes:
10 C2B Pullups
300M Run
10 e/Arm KB Push Press (53/35) | R+ 50ft HS walk
15 KB Swings (53/35)
Rest 90 seconds

Extra

3 Pos. Snatch (floor, 2″ off ground, below knee): Build to max for the day
-THEN 5 min. EMOM 1 full snatch at best weight of complex

4 attempts- max freestanding tripod HSPU hold

14 min. EMOM
4 strict HSPU facing wall
8 kipping HSPU facing away (new open standard)”

Midline – After
60 strict knees to elbows

ALLEN CORE FITNESS TRAINING

4 sets:
10 cal bike sprint
3 deadlifts AHAP with good form
Rest 3 min

4 sets:
10 cal row sprint
10 Russian kbs AHAP with good form

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