Monday, November 13th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Strength
Front Squat
 4 sets of 7 reps @ or greater than 65%
Conditioning

6 rounds for time of:

5/3 Muscle Up or 10 Chest to bar/pullups
10 Thrusters (115#/75#)

135#/95# RX+

*15 minute time cap

Extra Credit

(1)  3 rounds for time of:
750 m row
75 DU
600m run

(2)  Super sets of:
30 Back Extensions
30 Hollow Rocks


BURN CLASSES

As many reps as possible in 23 minutes of:

400m Run
13 DB Curtis P’s
7 V-ups

 

 

 

 

 

 

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