Friday, May 11th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

20 minutes to build to a 1 rep max power clean

Conditioning

6 rounds for time of:

6 Deadlifts (275#/185#)

9 Pull-ups

12 Box Jumps (24″/20″)

RX+ = 315#/205#

Extra Credit

(1)  Accumulate 50/30 ring dips (1 second descent, 1 second pause)

(2)  For max calories:

2 minute row, 1 minute rest;

4 minute row, 2 minute rest;

6 minute row, 3 minute rest;

4 min row, 2 min rest;

2 min row.

(3)  Every 3 minutes for 18 minutes (6 sets) of:

3 Front Squats

1 Split Jerk


BURN CLASSES

8 Rounds

5 Goblet Squat 55#/35#
11 Burpee
200m Run
4 Push Up

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