Monday, September 11th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Strength
EMOM x 10

3 Jerks as hard as possible

Conditioning

5 rounds for time of:

9 Burpee Box Jump Overs (24″/20″)

11 Ball Over Shoulder (100#/70#)

Extra Credit

(1)  2001 meter row

(2)  8 x 2 Ring Row Negatives

As slow as possible, rest 1 minute


BURN CLASSES

Four x 5 minute AMRAP

One minute rest between

(1)  10 DB Hang Clean&Press 35/25

20 weighted Lunge step w/DBs

(2)  20 DB Snatch 35/25

10 Goblet Squat w/DB

 

 

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