FRI14DEC2018

55BDC827-DEC3-4D9F-B80E-24C6E1AA4061

Come check out Podm Up Apparel ya the gym all day Friday!

WOD

Strength
5 Sets:
8 e/side Kneeling DB Strict Press (back leg = pressing side)
6 Strict Pullups (weighted as able)

Conditioning
AMRAP in 12 Minutes:
20 Cal Row
16 Toes-to-Bar
12 Thrusters (95/65|R+115/85)
8 Power Snatch (95/65|R+115/85)

Extra

Strength
DB bench press: build to 3RM
*6 burpees immediately after every set

Skill
4 sets: 30 ft. partner HS walk
Kick into HS and have partner set feet to perfect straight body and walk

4 attempts: 30 ft. HS walk + Max Freestanding hold
*scale as needed

Allen Core Fitness

4 sets:
10 cal row
10 jump squats
20 sec handstand hold

Workout
For time:
1500m Bike
50 thrusters 45/35

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