Monday, October 9th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

3 rounds

10 strict pullups
10 push ups
10 air squats

 Conditioning

For time:

9 Thrusters (95#/65#)
200m run
15 Thrusters
400m run
21 thrusters
600m run
27 thrusters

Extra Credit

(1)  4 x 10 Front Rack BB Step Ups

20”/16” & 155#/105#

(2)  Alt EMOM x 12 (6 each)

15 GHD Sit Ups

15 Ring Push ups


BURN CLASSES

Two 10 minute AMRAPs, two minutes rest between, of:

(1)     10 Box Jumps (24″/20″)

20 DB Snatch (35#/25#)

(2)    10 Burpee

20 Goblet Squat w/DB (35#/25#)

 

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