FRI03JUL2018

WOD

Conditioning A
AMRAP in 9 Min:
3 Wallballs (20/14)
3 T2B | R+ 1 Bar MU
6 Wallballs
6 T2B | R+ 2 Bar MU
etc. adding 3 & 3|1 each round

Rest 5 Min then

Conditioning B
3 Rounds for Time:
10 Power Cleans (135/105)
10 Burpees over Bar

Extra

Before
6 Sets:
10 Seated Press AHAP
6 Strict Pull-ups AHAP

Bench Press: work to 3RM for the day

FS: EMOM x 7 min complete 2 reps of 1 1/4 FS working to heavy double

After
2 min. tabata – bottom of HSPU hold on wall
*connected torso, legs in perfect position

Allen Core Fitness Training

4 sets building full recovery between each superset:
10 push press right arm
10 push press left arm
20 lawn mower rows right arm
20 lawn mower rows left arm  

WOD

3 rounds:
10 cal bike
5 burpees
10 dumbell thrusters
2 min rest between rounds 

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