MON17DEC2018

4C7558AA-D8DC-4037-AFD9-4985BEB25693WOD

Strength
Back Squat w/ 2 sec Pause, every 90 sec: 50/3, 60/3, 70/2, 75-80/2x4sets

Conditioning
AMRAP in 14 Min:
40 Double Unders
15 Overhead Squats (95/65)
15 Toes to Bar
20 Deadlifts (95/65

WOD

Strength
Snatch w/ Pause below knee: Every 90 sec building to heavy double

Skill
4 min. EMOM:
4 kipping CTB + 4 butterfly CTB

5 sets:
2 Strict TTB + 4 kipping TTB + 4 Pullups + 2 Bar MU

Midline – After
Accumulate 80 GHD situps

Allen Core Fitness

4 sets:
10 cal bike sprint
3 deadlifts AHAP with good form
Rest 3 min

4 sets:
10 cal row sprint
10 Russian KBS AHAP with good form

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