Monday, May 14th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

5 sets of 3 Overhead Squat  every 3 minutes

Conditioning

5 minute AMRAP

45/30 Calorie Assault Bike

Max Reps  Clean & Jerk (135#/85#)  (RX+ 155#/105#)

Extra Credit
(1)  10-20-30-40 (mod to 7-14-21-28)
Chest to Bar
* 600 meter run between

(2)  6 sets of 3 Front Foot Split Jerk Drills

(3)  6 sets of 2 Push Jerks from the rack


BURN CLASSES

4 Rounds

500m Row

40 Lunge Steps

30 KB Swing

20 Piston Shoulder Press 35/25

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