Friday, August 11th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

Baby Brigid Brock WOD (Congrats Alex & Dustin!)

For time:

531 meter row buy in, then 8 rounds of:
7 Power Cleans (165#/115#)
13 Wallballs (20#/14#)
20 Double Unders

Modifications for DU — Option 1, 10 DU; Option 2, 40 Singles.

Extra Credit

(1) Every other minute on the minute for 14 minutes of:

3 Squat Cleans + 1 Jerk at or > 60%

(2)  12 minute AMRAP of:

1 mile run, then max cal on bike.

(3) Every other minute on the minute for 10 minutes of:

5 max sets of strict pull-ups


BURN CLASSES

Warm up Turkish Get Ups

For time complete:

KB Swing (55/35)  50-40-30-20-10
TGU (55/35)  5-4-3-2-1

Cool down: mobility (if time permits)

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