Saturday, February 17th, 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:

400 meter run/40 Box Jump Overs (24″/20″)

35 Toes to Bar/Knee Raises (RX+ sychronized)

35 Thrusters (115#/75#, RX+ 135#/95#)

35 Chest to Bars/Pull-ups (RX+ synchronized)

35 Hang Snatch

Extra Credit

(1)   AMRAP 6 minutes of:
3, 3, 6, 6, 9, 9 of
Deadlift (275#/185#)
Box Jumps (30″/24″)
(2)   4 rounds of:
1 minute max muscle ups
1 minute rest.
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