Thursday, January 11th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400 meter run/500 meter row
Active stretching & mobility

Strength

Back Squat

5 sets of 3 reps @ or > 75% (build as you can)

Conditioning

As many reps as possible in 10 minutes of:

9/6 Push ups
12 Wallball Step ups (20#/14#)
15 Wallball Sit-ups
18 Wallball Russian Twists

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