FRI07DEC2018

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WOD

Strength
Bench Press: Build to a heavy Triple

Conditioning
AMRAP in 8 Min:
8 C2B Pullups
8 Burpees Over Bar | R+ 25′ HS Walk
8 Push Press (115/75 | R+ HSPU
8 Burpees Over Bar | R+ 25′ HS Walk

Extra

Strength
Weighted Chinup: Find 3RM

Skill
4 sets as able:
10 sec. false grip hollow hold + 2 strict MU + 2 strict dips
*scale strict MU w/ banded MU staying hollow

3 sets:
8 hollow/arch kips on rings + 2 skin the cats

Midline – After
3 sets
25 GHD situps
3 inch worms + 3 tight pushups

Allen Core Fitness

Dumbbell bench
4×12 every 2 min

Dumbbell hang clean to press
4×12 UB every 2 min

Wall balls
4×30 UB every 3:30 

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