Saturday, July 15th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

Partner Workout

800 Meter Dumbbell Carry
100 Dumbbell Lunges (Single dumbbell)
600 Meter DB Carry
75 Dumbbell Snatches
400 Meter DB Carry
50 DB Thrusters
200 Meter DB Carry

*Split as you like/necessary.

Extra Credit

(A)  90 Second Ball Hold;
60 Second Rest.

(B)  For time:

5 Legless Rope Climbs, 3 minute rest;
4 Legless Rope Climbs, 2 minute rest;
3 Legless Rope Climbs, 1 minute rest;
2 Legless Rope Climbs.

(C)  6 Sets of:
5 Strict Press
4 Push Press
3 Push Jerk
1 Split Jerk

*Pick a weight that is hard but you can complete for 6 sets.


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