Saturday, November 4th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

Partner Workout

For time complete:

100 Double Unders/50 Double Unders/200 Singles

50 Overhead Squats

100 Double Unders/50 Double Unders/200 Singles

50 Push Press

100 Double Unders/50 Double Unders/200 Singles

50 Thrusters

RX = 115#/75#

Extra Credit  

(1)  Every minute on the minute for 10 minutes:

Muscle Up

OR

4 sets,  1 MU every 10 seconds until failure.  Rest at top of ring in support.

(2)  Back Squat

3 sets of 10 reps @ or > 65%


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