Tuesday, October 3rd, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm-up

Run 400m/Row 500m

Active stretch/Mobility

Strength

Alternating Snatch EMOM x 14 (7 each)

Min 1:  Squat Snatch
Min 2:  Hang Squat Snatch
Challenging but maintain form throughout

Conditioning

8 min AMRAP:

3, 6, 9, 12 . . . . reps of:

Overhead squats (RX 115#/75# & RX+ 135#/95#)
*30/15 DU between or 45 singles

EXTRA CREDIT

(1)  EMOM x 15

10/7 cal bike.  If get caught, rest next minute.  Should be a sprint.

(2)  5×5 deadlift @ or >85%

 


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