Tuesday, October 10th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm-up

Run 400m/Row 500m

Active stretch/Mobility

Strength

Every minute on the minute for 12 minutes:

1 Hang Squat Clean

Work form, add weight as able and maintain technique.

Conditioning

12 min AMRAP of:

10 Dumbbell Hang Snatch Right Arm (50#/35#)

10 Dumbbell Hang Snatch Left Arm

10 Toes-to-bar/Knee Raises

10 Handstand Push-ups

EXTRA CREDIT

(1)  5 rounds, 45 cal row, 2 min rest

(2)  Every minute on the minute for 8 minutes:

1 Front Squat @ or > 85%


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