FRI30NOV2018

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WOD

Strength
5 sets:
8-10 Ring Pushups
10 KB Bent Rows (AHAP)
*add weight as able for the Pushups
**scale with hands on KBs, or normal PU

Conditioning
AMRAP in 7 Minutes:
3 Cleans (95/65)
3 Pullups
6 Cleans (95/65)
6 Pullups
9 Cleans (95/65)
9 Pullups
etc…

*Any style clean
**R+: Snatches & C2B

Extra

Strength
8 supersets:
– Max hollow chinup/pullup grip chin over bar hold (alt. grip ea/ rnd)
– Max HS hold on wall w/ hands directly under shoulders and head through

Skill
10 min. practice freestanding HSPU
*work from freestanding tripod up

Allen Core Fitness

Strength
DB Bench Press:
5 sets of 10
15 reverse flys b/t sets

Conditioning
25 min Amrap
20 wall balls
20 cal row
20 push ups
2 min rest 

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