Saturday, October 14th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

Partner Workout

As many reps as possible in 25 minutes of:

Run 200 meters together, then

20 Wallballs (20#/14#) or RX+(30#/20#)

20 Box Jump Overs (24″/20″)

*run together, split the other movements as you like.

Extra Credit  

(1)  As many reps as possible in 8 minutes:

2 rope climbs

12/8 strict HSPU

(2)  Accumulate 5 minutes ball hold (100#/70#)


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