MON23JUL2018

WOD

For Time:
7 Rounds for Time:
7 Burpee Box Overs (24/20)
10 Toes to Bar

Midline – After:
4 min. tabata – Hollow rocks

Extra

Snatch from the Blocks below the knee: 60/3, 70/3, 75/3, 80/2*2 sets, 85/2*2 sets, 90/1, 95/1

FS: 9 sets of 1@85% every 45 sec

50 alt. pushup hold shoulder taps

4 min. tabata – HS hold facing wall

Allen Core Fitness Training

4 sets at a smooth pace with no rest 

45 sec wall sit 

45 sec side place e/side 

10 strict press building each round up to a max 

Wod

4 sets

10 cal bike sprint immediately into 4 back squats AHAP, full recovery 

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