Friday, January 12th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every minute on the minute for 7 minutes of:
7 Hang Power Cleans

Conditioning

As many reps as possible in 12 minutes of:

50/40 cal row
25 Wallballs (20#/14#)
25 Toes-to-bar

Extra Credit

(1)  6 rounds of:
15 cals on bike
15/8 Ring Dips
RX+ = weighted vest (20#/14#)

(2)  Every minute on the minute for 7 minutes of:
7 Front Squats @ or > 50%


BURN CLASSES

Four rounds, as many reps as possible in 5 minutes of:

(1)  10 DB Snatch (35#/25#)
8 Burpees

(2)  10 Slamballs (35#/25#)
8 Box Jumps (24″/20″)
*1 minute rest after each.

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