Tuesday, November 7th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm-up

Run 400m/Row 500m

Active stretch/Mobility

Strength

Back Squat

7 sets of 1 rep @ or greater than 85%

Conditioning

10 rounds for time of:

30 double unders/15 DU’s/30 Lateral Hops
10 Deadlifts (155#/105#)
Rx+ = 185#/125#

EXTRA CREDIT

(1)  5 rounds of:

20 cal row
20 cal bike
2 min rest

(2)  Alternating tabata (8 rounds, 20 seconds work, 10 seconds rest, so 4 of each exercise) of:

Hollow Rocks
Bicycle


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