Tuesday, April 17th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Strength

Every other minute on the minute for 16 minutes (8 sets):

Hang Power Clean + Hang Squat Clean

Conditioning

5 rounds for time of:

7 Front Squats (155#/105#)

11 Burpees

*12 minute cap

Extra Credit

(1)  6 mile bike ride;

(2)  6 sets of 3

Behind the neck snatch grip push press

(3)  6 sets of 1 rep snatch balance


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