Tuesday, November 14th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm-up

Run 400m/Row 500m

Active stretch/Mobility

Conditioning

3 rounds for time of:

600 meter run

25 Box Jump Overs (24″/20″)

15 Ball Over Shoulder (100#/70#)

2 Minute Rest between rounds one and two, call time at the end of 3rd round, total time will include 4 minutes of rest time.

EXTRA CREDIT

(1)  Every other minute on the minute for 20 minutes of:

1 split jerk from the rack

(2)  100 Bar Facing Burpees for time


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