FRI24AUG2018

WOD

Strength
4 sets:
Bench Press x 3@85%
Ring Rows x 10

Conditioning
5 Rounds for Time:
6 Strict Chinups | 2 Legless Ropeclimbs
10 Power Cleans (135/85)
200M Run

Extra

Back Squat: 6 sets of 2 @80%

20 freestanding tripod leg lifts as warmup

3 rounds:
4-8-12 UB kipping HSPU (open standard)
*kick down and back up between sets
**rest 60 sec. b/n each round

Allen Core Fitness Training

Warm up
3 min row
1 min box shoulder stretch
3 min bike
1 min pigeon e/ side
1 min couch e/ side 

Strength
10 min emom
1.5 back squats building e/round
2.15 dumbell bench press 

Workout
10 min Amrap
10 lunges in place
10 db push press
10 wall balls
10 ab mat sit ups 

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