Thursday, October 11th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400 meter run/500 meter row
Active stretching & mobility

Strength

5 sets, max rep Bench Press @ 80%

2 minutes rest between sets

 Conditioning

60 Calorie Row

50 Front Rack DB Lunge

40 DB Snatch 50/35

30 Box Jump 24/20

20 Ball over Shoulder 100/70 (Rx+ 150/100)

10 Burpee Pull ups

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