Friday, January 5th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

60/50 cal row
50 wallballs (20#/14#)
40 Dumbbell Lunges (Open standard)
30 Box Jump Overs
20/10 Bar Muscle Ups
*20 minute cap

Extra Credit

(1)  Shuttle Runs.
8 sets of 25 meter & 50 meter.  1 minute rest.

(2)  3 sets, max plank.  (45#/35# plate)


BURN CLASSES

50-40-30-20-10 reps for time of:
KB Swing (55#/35#)
Air Squat

– 10 Push ups on each dash

 

 

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