Monday, September 10th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

EMOM 8

5 Strict Pull Ups AHAP

Conditioning

AMRAP 15

10 TTB/Scaled = 5 reps

20 DB Snatch 50/35

40 Double Unders/20 DUs/80 Singles

 

Extra Credit

1) 300 ft HS Walk

30 ft x 10

record time and how many drops between

 

2) 4 Rounds

AMRAP 4

1 minute rest between

25 Burpees over Rower

Max Calories

 

 


BURN Classes
10 Rounds
10 DB Thruster 35/25
10 Burpee
10 Calorie Bike
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