Monday, February 12th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Every other minute on the minute for 16 minutes (8 sets) of:

1 Power Clean
1 Push Jerk
1 Squat Clean
1 Split Jerk

 Conditioning

Open Workout 13.4

As many reps as possible in 7 minutes of:

3 Clean & Jerks (135#95#)
3 Toes-to-bar
6 C&J
6 T2B . . . . (add 3 reps each round until time expires)

Extra Credit

(1)  4 rounds, as man reps as possible in 4 minutes, 1 minute rest of:

25/17 cal bike, then

Round 1:  max slamballs (35#/25#)
Round 2:  Max Box Jump Overs (24″/20″)
Round 3:  Max Heavy Wallballs (30#/20#)
Round 4:  Max Chest to Bars


BURN CLASSES

As many reps as possible in 18 minutes of:
20 Dumbbell Snatch (35#/25#)
15 Box Jump (24″/20″)
10 Twist w/Dumbbell
5 Push Up

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