Saturday, February 10th, 2017

 In W.O.D.

RUN GROUP @ 7:00 A.M.

STRENGTH & CONDITIONING CLASSES @ 9 A.M.

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

Partner Workout

For time complete:

75 Clean and Jerks (115#/75#)

200 Double Unders

50 Thrusters

800 Meter Run

25 Heavy Ball Squat Cleans (100#/70#)

Extra Credit

(1)   4 rounds of:
20/15 Calorie Row
20 Kettlebell Swings (70#/55#)
7 Muscle Ups (MOD 4)
2 minute rest.
(2)   3 sets of 10 Deficit Deadlifts, 1 blue plate @ 65%
Recent Posts