Saturday, August 5th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

Partner Workout

For time:

Buy in 1,000 meter row & 100 bar facing burpees (1 row & 1 burpees), then
150 Wallballs (20#/14#)
300 Double Unders or Lateral Hops
50 Deadlifts (205#/175#)

RX + = 225#/155#

Extra Credit

(1)  4 rounds

25/15 bike cal
50 ft dumbbell overhead lunge (50#/35#)
25/18 Push-ups

(2)  Every minute on the minute for 10 minutes:

Front Squats (3 sec descent, 3 second pause)

(3)  4 rounds

2 legless rope climbs
30 foot handstand walk
15 strict handstand push-ups
20 foot handstand walk

 


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