Friday, September 7th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Squat Clean & Jerk

Every 2 minutes

3 x 3

3 x 2

3 x 1

Conditioning

8 minute AMRAP

12 Deadlift 155/105

9 Hang Clean

6 Shoulder to OH

Extra Credit

1) 2 x 1 mile run
4 minute rest

2) Tempo Front Squats
EMOM 7
1 Front Squat @ 85-90%
3 second descent
1 second pause


BURN CLASSES

 

AMRAP 21

200 m run

7 Hollow Rock/Sit up

11 DB Thruster 35/25

14 wtd Lunge

 

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