Monday, September 17th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

12 minute EOMOM (6 sets)

2 OHS *or* 2 Snatch Balance + 1 OHS

Conditioning

3 Rounds

10 Power Snatch 135/85 (Rx+ 155/105)

400 m Run

Extra Credit

1) 6 x 3 Clean Pulls w/ Controlled descent

2) 6 x 2 Back Squats

3) 25 Burpee Box Jump Overs 20/16
20 BBJO 24/20
15 BBJO 30/24

 


BURN Classes
AMRAP 25
250 m Row
35 Double Unders/70 singles
25 KB Deadlifts 55/35
15 Wall Ball 20/14
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