MON08OCT2018

DDFCAA5F-FDE2-4B3B-B291-3D954693AF41

WOD

Strength
Front Squats: Every 2 min – 65/3, 70/3, 80/2, 85/2*2-3 sets

Conditioning
6 Rounds for Time:
12/8 Cal Row
10 Single Arm DB Thrusters (50s/35s) (swap arms e/round)

*Rest 1 minute or Alternate Rounds w/ Partner, but keep individual round times. 

Extra

Strength
Snatch w/ 2 sec. pause 1″ below knee -10 min EMOM, build each set, do not fail
Rest 3 min. THE: max reps in 2 min. @ 80% of today’s best (no pause)

Skill
3 sets of 8 Hollow/arch kips on rings w/ towel b/n feet

6 min Clock – As many sets of 2 UB Ring MU + 2 dips in 6 min.
*you must come down after every set of 2+2
**this practice for both the actual MU and the transition into a strong starting position

Midline – After
3 sets of 25 weighted abmat situps (hold DB straight OH the entire time)

Allen Core Fitness

Strength
Back squat: 5×10 at 60%  

WOD
Row
5×300 with 1 min rest
Bike
5×600 with 1 min rest

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