FRI09NOV2018

4A544594-B779-4941-8FC0-55AFAF684E11

WOD

Strength
5 Supersets:
Bench Press: Build to 8rm
DB Bent Row: 8/arm

Conditioning
For Time:
400m Run
20 Hang Squat Cleans (115/85)
15 Burpees over Bar
40 Hang Power Cleans (115/85)
15 Burpees Over Bar
400m Run

Extra

FS: Work to 3rm for the day – Then 3×3 at 80% of todays 3rm

5 supersets
-5 e.arm Dumbell rows
-10 Bent DB fly, hold last rep 5 sec. 

4 sets – 10 sec. static arch hold + 4-6 Pullups (go directly from arch to kip of first PU) 

Allen Core Fitness

Dumbell Bench press: 5×10 every two min 

Emom 10 min 

Odd- 50 foot walking lunge  

Even- 10 thrusters 

After 

Bent over row: 3×20 every two min 

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