Monday, July 17th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every minute on the minute for 10 minutes of:

Strict Pull-ups

**3 – 6 reps depending on ability.  Add weight if possible or a band as needed.

Conditioning

For time complete:

30 Burpee Box Jump Overs (24″/20″)
200 Meter Lunge or 200 Lunge Steps
30 Burpee Box Jump Overs

RX + = weight vest

Extra Credit

(A) 125 Hollow Rocks (scale accordingly for ability)

(B) 2 mile run for time.


BURN CLASSES

As many reps as possible in 20 minutes of:

50 Kettlebell Swings (53#/35#)
40 Kettlebell Deadlift
30 Goblet Squats with KB
20 Slamballs (35#/25#)
10 Man Makers (35#/25#)

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