Monday, April 16th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Conditioning

For time:

600 meter run
75 Wallballs (20#/14#)
600 meter run
50 Deadlifts (135#/95#)
600 meter run
25 Power Cleans (135#/95#)

RX+=165#/110#

Extra Credit
(1)  Alternating EMOM:

5 rep bench press, 5 strict pullups AHAP

(2) Every 2 minutes for 5 rounds

25/19 cal row

Max double unders


BURN CLASSES

4 of 4 minute as many reps as possible, each round starts with 400m Run, then max reps of the following:

(1)  Alternating Dumbbell Snatch 35/25

(2)  Ball over Shoulder 70/50

(3)  Burpees

(4)  Slamballs 35/25

**one minute rest between rounds

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