Tuesday, October 17th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm-up

Run 400m/Row 500m

Active stretch/Mobility

Conditioning

7 minute AMRAP’s of each couplet, 3 minute rest between of:

(1)  7 Wallballs (20#/14#)
14 Box Jumps (24″/20″)

(2)  12 calorie row
24 Overhead Plate Lunges (45#/25#)

(3)  10 Handstand Push-ups/Push-ups
20 Dumbbell Snatch (50#/35#)

EXTRA CREDIT

(1)  EMOM x 12
Kipping C2B/Kipping PU/Strict Band.  Choose challenging number but efficient.

(2)  3 rounds:
30m sled drive (M3 blues, W1 blue + green)
12 pistols
30m sled drive
24 sit ups


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