Monday, August 10th, 2015

 In W.O.D.

STRENGTH & CONDITIONING

Conditioning

For time complete:

30 ball over shoulder
30 pull-ups
50 box jumps (24″/20″)
800 meter run
50 box jumps (24″/20″)
30 pull-ups
30 ball over shoulder


BURN CLASSES

Warm Up

Not for time, work form.  3 rds of:

10 strict pull-ups
10 push-ups
10 air squats

Conditioning

20 minute AMRAP of:

20 Weighted Step-ups
20 Kettlebell Swings
20 Kettlebell Deadlifts

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