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
CrossFit Allen 