MON26NOV2018

Nutritio for (1)

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WOD

Strength
Hang Snatch: Build to Heavy Double

Conditioning
“Helen”
3 Rounds For Time:
400M Run
21 Kettlebell Swings (53/35)
12 Pullups

Extra

Strength
12 min to work to 3RM FS w/ no belt each with a 2 sec. pause

Skill
4 rounds – at a steady pace, not for time:
8 strict Rope PU (use a single hanging rope, and pull to chest)
*alt. top hand each set
10 alt. pistols
20 ft. HS walk

Midline – After
4 min. tabata – Hollow hold on ground

Allen Core Fitness

5 rounds:
500 meter row
10 burpees
10 back squats 50%
Rest 2 minutes

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