Tuesday, December 5th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm-up

Run 400m/Row 500m

Active stretch/Mobility

Strength

Every minute on the minute for 10 minutes:

1 Hang Squat Snatch

*work form and increase weight as long as form is maintained.

Conditioning

For time complete:

90 – 60 – 30 Double Unders/Half DU/2x Singles
20 – 15 – 10 Ball Cleans (100#/70#)

EXTRA CREDIT

(1)  30 Burpee Bar Muscle Up’s

(2)  2 rounds for time of:
40 Cal Bike
100 Meter Sled Drag


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