Saturday, January 6th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Partner Workout

As many reps as possible in 20 minutes of:

27 Calorie Row
21 Deadlifts (155#/105#)
15 Hang Cleans
9 Partner Burpees

Extra Credit

(1)  Push Press, for time complete:

25 reps @ 135#/95#
20 reps @ 155#/105#
15 reps @ 185#/125#
10 reps @ 205#/135#

(2)  Max Time Hang from Pull-up Bar with extended arms

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