Tuesday, July 10th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

EMOM 8 minutes

7 Dips

Conditioning

AMRAP 14

9 Bar Facing Burpees

12 TTB

15 Front Squats

Extra Credit

1) 4 Rounds
5 Ball over Shoulder  100/70 (Rx+ = 150/100)
40 m sled Drive (20 out, 20 back)
5 Ball over Shoulder
2 minute rest

2) EMOM or EOMOM 10
20 ft HS Walk
for speed OR unbroken

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