Saturday, January 13th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Partner Workout

30 Dumbbell Hang Squat Cleans (50#/35#)
45 Dumbbell Snatch
60 Plate Burpees
45 Dumbbell Snatch
30 Dumbbell Hang Squat Cleans

Extra Credit

(1)  3 rounds for time of:
15 Chest to bars
600 Meter Run
15 Chest to bars
90 Seconds Rest.

(2)  Max Time Hang from Pull-up Bar with extended arms with 20#/14#

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