Monday, August 7th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

Open 17.1

10 Alternating Dumbbell Snatch (50#/35#)
15 Burpee Box Jump Overs (24″/20″)
20 Alt DB Snatch
15 BBJO
30 Alt. DB Snatch
15 BBJO
40 Alt. DB Snatch
15 BBJO
50 Alt. DB Snatch
15 BBJO
*20 minute cap

Extra Credit

(1)  4 min AMRAP

Hollow Rocks

(2) EMOM for 10 minutes

1 Back Squat @ or > 85%

(3)   3 rounds for time of:

40/30 cal on bike
30 meter OH Lunge (135#/95#)
*3 minute rest between each


BURN CLASSES

4 Rounds

400m run
40 OH Plate Lunge 35/25
20 Plate Sit Up 35/25

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