Monday, January 8th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

4 rounds, 3 minute as many reps as possible of:
12 Thrusters (95#/65#)
6 Burpee Box Jump Overs

*1 minute rest after each round, pick up where you leave off after each round.

  Extra Credit

(1) 3 sets of max pinch grip plate hold (35#/25#)

1 minute rest between each.

(2)  4 rounds, 30 seconds max reps, 30 seconds rest after each of:
Strict Pull-ups (add assistance each round)
Push-ups
GHD Sit-ups


BURN CLASSES

2 rounds for time of:

200m Run
10 Man Makers (35#/25#)
200m Run
20 Ball Over Shoulder (70#/50#)
200m Run
30 OH Plate Lunge (35#/25#)

 

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