WED12DEC2018

18445839-A271-44F5-9DFC-F2C810E2B9FD

WOD

Strength
Push Press: 5 sets of 4 building

Conditioning
4 rounds for time
20 Alt. DB Snatch (70/55)
20 Situps
20 Box jump w/ step down (24/20)

Extra

Strength
1 Push Press + 1 Power jerk + 1 split jerk – Every 90 sec
*start light and build to max

Pause FS w/ 3 sec. pause, build to heavy single

Skill
Accumulate 12 of the following
kip + kip pullup + 5 sec. w/ chin over bar

10 min EMOM for kip consistency: 2 CTB + 2 TTB + 2 Bar MU

Midline – After
2 rounds:
30 ghd situps
100m farmers carry AHAP

Allen Core Fitness

Warm up
5 sets building in intensity:
30 second bike
15 squats
5 burpees

Workout
5 sets:
15 kb sumo deadlift
15 push press
30 sec max effort mountain climbers
1 min rest B/T rounds 

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