MON06AUG2018

WOD

Strength
Snatch: 50/3, 60/3, 70/3, 75/3, 80-85/2*4 sets

Conditioning
3 Rounds for Total Time:
10 Strict Chinups | R+ 6 Ring MU
12 Thrusters (95/65)
50 Double Unders
Rest 90 seconds

Extra

FS: 50/2, 60/2, 70/2, 80/2*4 sets

5 min. EMOM – 3 wall walks

5 sets of: 20 ft HS walk to wall + 30 sec hold (try and pull feet off wall)

Midline/Core:
200m plate carry AHAP
*every 50m stop and perform 10 Squats w/ plates

Allen Core Fitness Training

Warm up 

5 sets:
8 ring rows (get more horizontal each round
8 db push press building
30 sec goblet hold wall sit 

Workout 

One round every 3 min x 7
8 cal bike
8 cal row
3 deadlifts building 

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