Monday, August 13th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

EMOM 4 followed by EOMOM 8

2 Thrusters, from the ground

Conditioning

For Time:

7/4 Muscle Ups/Burpee CTB/Burpee Pull Ups

21 Hang Clean 115/75 (Rx+ 155/105)

21 CTB/Pull Ups

21 Hang Cleans

7/4 MU/Burpee CTB/Burpee Pull ups

Extra Credit

1) Back Squat
2 x 3 reps at 75-85% 1RM
2 x 2 @ 85-95%
2 x 1 @ 95%+
2) EMOM 10
100 m Run

BURN CLASSES

5 Rounds

3 minute AMRAP, 1 minute of rest

9 Goblet Squat
6 KB Swing 55/35
3 Burpee
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