FRI21SEP2018

324FBBE0-6350-4AD7-9050-50BE4723D306

WOD

Strength
Strict Dumbbell Press: Build to Heavy Triple
then: @75% of heavy triple, complete 3 sets of max reps w/ 60 sec rest

Conditioning
AMRAP in 11 Min:
30 Double Unders
15 Wallballs (20/14)
7 Strict Pullups | R+ 5 Ring MU
40ft (20+20) DB Front Rack Lunge (50/35)

Extra

5 supersets:
10 weighted dips as able (use handles or boxes, no rings)
30 sec. HS hold on wall (move hands 6″ farther from wall than normal and drive head through)

Back Squat: 90/4*4 sets

3 sets of: 10 Hollow/arch kips + 15 sec hollow hold at end of each set

5 sets: 1 bar MU + 3 TTB + 3 C2B + 3 TTB + 1 bar MU
*scale as needed to keep unbroken

Allen Core Fitness

Strength
5 sets every two min
5 bench press 70%
15 squat jumps 

WOD
5 sets one every 3 min
10 cal bike
20 Russian KBS

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