Friday, February 16th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Back Squat
1 minute max reps
3 minute 30 seconds rest (reference last time)

Conditioning

Open WOD 15.4

As many reps as possible in 8 minutes of:

3 Handstand Push-ups/Dumbbell Strict Press
3 Power Cleans (185#/125#)
6 HSPU, 3 Power Cleans
9 HSPU, 3 Power Cleans
12 HSPU, 6 Power Cleans
*the HSPU go up by 3 every round.  The Cleans increase by an additional 3 after each 3rd round.

Extra Credit

(1)  Thursday’s Workout.

(2)  100 Burpees to a 6 inch target


BURN CLASSES

5 Rounds for time of:
200m Run
10 Plate Sit Up
15 Plate Burpee
20 Overhead Plate Lunge

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